Crossfit Warm up: 2 rounds
10 pull ups, 10 push ups, 10 sit ups, 10 air squats, 10 ring dips

WOD
3 rounds for time:
10 ground to overhead lifts (Rx 95 lbs )
200 meter shuttle run

3 x

12 kulmasoutu, hitaasti alas, nopeasti ylös
12 lantionnostoa
12 turkish sit up (6 + 6)

One Rep Max Back Squat 1 RM

5 kertaa 2, hyvällä tekniikalla

Deadlift
3-3-3-3-3
Working up to max load

135-155-175-185-205-220

6 Muscle ups (scaled 1 MU = 2 Pull Ups + 2 Ring Dips)
12 Wall Balls (20 lbs)
6 Hand Stand Push Ups
12 Dumb Bell Snatches (45 lbs)

THEN

Rest 5 minutes

2 minutes of Double Unders -- I only managed 71

6 mile Easy run on Montour Trail:
Time: 56:54
Avg Pace: 9:29
Elevation: 147
Calories: 857

http://connect.garmin.com/activity/154064141

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

4:18

Rest 5 mins

Then 100 Slamballs 20#

4:02

100 double unders for time after 6 mile run

3 Min AMRAP of:
5 Power Snatch
5 OHS
5 Burpees
Rest 1 Min
3 Min AMRAP of:
5 Hang Power Clean
5 Shoulder to Overhead
5 Burpees
Rest 1 Min
3 Min AMRAP of:
5 Deadlifts
5 HSPU
5 Burpees
Rest 3 Min
REPEAT