Skill: 20 minutes of handstand practice. WOD: “Sprint, Sprint, Sprint” 21 Calorie row 15 Burpee box jump M/F 24in./20(intermediate) Burpee step-up 24in./20(novice) 9 Cleans M/F 135#/95(intermediate) 95#/65(novice) 15 Burpee box jump 21 Calorie row (Workout courtesy of Festivus Games)

Skill: Sumo Deadlift High Pull WOD: 15 Deadlifts M/F 225#/135 (intermediate) 135#/95 (novice) 800m run 15 Deadlifts (WOD courtesy of Festivus Games)

Bench/Chins
Bench/Leg raises
Fly
Pullover
Dips

Strength

3 x 5 Front Squat
3 x 8 Strict Press
1 x 20 Snatch Grip Deadlift

Conditioning

Hill Run

Then

21- 15 - 9

HSPU
KB Swings

Then

Hill Run

Shaking

Neighborhood walk

5X195
3X220
10X245 (327)

Rolled out my legs for about 15 minutes afterwards.

AM: 90 min
1.Aerobic work for 85 min
A. 4 rounds of:
5 min run
5 min row
5 min bike
5 min ski
HR 128/142
B. Mobility for 5 min

PM: 110 min
Warm up for 15 min + 30 m HSW
1.Gymnastics
A. Butterfly chest to bar practice for 25 min
- Box drills 2 x 10 reps
- Singles 9 x 1 reps
- CTB + kip swing 6 x 3 + 3 reps

B. Butterfly pull ups for 10 min
- 10 9 9 7 = 35 reps

2.Conditioning
A. Every minute on the minute for 10 minutes:
Even: 12 Cal Row
Odd: 8-10 UB Toes to bar > 12 12 12 12 12

3.HSPU Strength
A. 3 sets:
ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
- 10 kg Rogue plates -7 6 5 reps
Rest 15 s.
6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
Rest 2 min

4.Sled sprints - not done

10 DLs @ 225#
50 DUs
10 DLs
40 DUs
10 DLs
30 DUs
10 DLs
20 DUs
10 DLs
10 DUs

Warmup: Bear crawl and broad jumps

Strength: 1-7-1 ring push ups

WOD
4 RFT
10 slam balls (20/15)
20 OH walking lunge (45/25)
30 sit ups

RX. 8:41