AM: 75 min
2 min run/1 min walk
11.15 km
130/160
6.46/4.25 min/km

PM: 140 min
WU 20 min
1.GS
A. MU 60 min
- RS 4 x 6
- TWB 2 x 4
- Low ring pull back 2 x 8
- Hollow chest to rings 3 x 1
- MU (straight up) 15 x 1
- Total of 15 MU
B. Muscle up positional strength:
4 sets:
3-5 Russian dips - 3 3 3 3
- Rest 15 s.-
Max effort push ups - 10 8 8 7
- Rest 3 min-

2.Strength
A. Barbell Split squat
5 x 6+6
- Rest as needed-
- Build to heavy, RiR 1-2/leg

3.Accessory
A. 2 sets:
10 T-Push ups
8 Reverse snow angels
5 Yoga push ups
- Slow and controlled

Swim 20 minutes for distance:

550 meters

Five rounds for time of:

Row 500 meters
135 pound Bench press, 15 reps

Buy out:
Run 1 mile, time: 7:50

Sit-ups

WU-WOD:
2 Rounds
Partner Holds Ankle
10 Hamstring Fall FWD and Back
2 Rounds
7 Back Extension
7 Hollow Rocks
Strength Deadlifts
5-3-3-3-1-1-1

WOD:
30 DU
1 Muscle Up (2 C2BPU + 2Dips)
5 Pistols Each Leg
25 DU
2 Muscle Ups (4 + 4))
6 Pistols Each Leg
20 DU
3 Muscle Ups (6 + 6)
7 Pistols Each Leg
15 Du
4 Muscle Ups (8 + 8)
8 Pistols Each Leg
10 DU
5 Muscle Ups (15 PU 10 Dips)
9 Pistols Each Leg

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x20-30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
10 minute Recovery Run
Foam Rolling + Static Stretching (Cooldown)

Wendler:

Bench Press - 5x215, 5x230, 5x245
Hang Cleans - 5x180, 5x 195, 5x205
Dead Lifts - 5x360, 5x385, 4x410

Double unders between sets of BP and HC - 30 x 6 = 180 reps

These pullups were well beyond 12" reach fo the jump at EAC near my home.
I was kind of tired and wanted to do a bodyweight, higher rep workout this morning. I was goign to do 7 mintues of Burpees for an AMRAP, with the 6" or 12" reach, but opted for the Burpee pullups because I thought it would be a more balanced bodyweight WOD, and I haven't done that in a long time.
I did this splitting it up into sets of 5, until 85 reps, then I did the last 15 unbroken slower and steady to finish it off.
I was probably taking a bit too long between sets, but still a good workout.
I stretched for about 5-10 minutes and then went home to facetime my kids.

-Strength-
A) work on snatches- *PR 55 lbs
B) Close Grip Bench Press 3 x Max Rep 3,6,6 @ 55lbs

-WOD-
5 Rounds
10 Toes to Bar
15 STOH 45
20 OH Lunge 25

20 minute AMRAP of:
2 MU
4 HSPU
8 KB swings (2 pood) - I use 70 lb dumbell
I did this early this morning. I took about 20 minutese to get loose and warm and then just did the WOD. I did warm up with KB swings (using progressively heavier dumbells up to 65 lbs)
I did not do any MUs or HSPUs before starting the WOD, so the first round or two I went a bit slower than normal. I just plodded along steadily. I completed the frist 6 in about 10 minutes and then finished the 12th with a little over a minute to go. I banged out the 13th before the 20th minute. If I went out a bit faster, then I think I could have done 14, but I'm fine with 13. All unbroken, and all pretty perfect form and FULL ROM.
All HSPUs were strict. I wanted to see if I could do that rather than relying on the kip.
Good WOD, with about 5-6 minutes post for stretching.
Rushed home to do FaceTime with the kids... best part of the day.

Eilinen/lepo