Warmup:
4 rounds
20m high knees
10 squats
20m butt kickers
20m broad jump

Did 8 strict pullups!!!

WOD:
1 mile run w/medicine ball (14)
60 burpee pullups (did jumping pullups from ground)
800m run w/med ball
30 burpee pullups
400m run w/med ball
15 burpee pullups

42:30

4 strict pullups after workout

4 x e4m:
8+8 half kneeling DB press
8 ring row
6-8 box walk to handstand
walk to hs:

Bent over row 4-6-8-10-12 reps

3 kierrosta

12-14 Bulgarian Split Squat – per jalka
(lepo 60 s/jalka)

8 RDL @ 70-75%
(lepo 60 s)

Goblet Squat hold 30-45 s.
(lepo 60 s)

RDL: tempo 3 sek alas, tauko ala-asennossa.

2 rounds:

30/25 cal ski, row or bike
25 wall balls
15 HSPU
2 min rest

30/25 cal ski, row or bike
25 wall balls
15 T2B
2 min rest

30/25 cal ski, row or bike
25 wall balls
15 pull ups
2 min rest

Warmup:
3 rounds
40m broad jump
10 pushups
10 T2B

Team WOD:
30 min AMRAP

400m run

10 wallballs (14)
5 over the box burpees (20)
3 rope climbs

-10-15s ring dip hold(top)
-3-4 excentric pull-ups(myötäote)
-8 double db bicep curl+ arnold press
-10 db pullover

Warmup:
3 rounds
5 over the bag burpees
8 strict pullups

Strength
Bench press
5x45% = 55
5x45% = 55
5x75% = 80
5x85% = 90
5x90% = 100
5x90% = 100

WOD
WOD - for time
10 TGU (8kg kettlebell)
5 GHD Sit ups
8 TGU
10 GHD Sit ups
6 TGU
15 GHD Sit ups
4 TGU
20 GHD Sit ups
2 TGU
25 GHD Sit ups
15:13

WU:
100m shuttle run
(10m intervals)
2 sets
10 x OHS (30)
10 x bent over row (30)

Strength:
Back squat - using 125 as max (last 5 rep max)
5x45% (60)
5x45% (60)
5x75% (95)
5x85% (105)
3x90% (supposed to be 115--moved up to 135)
3x90% (135) PR

WOD:
10 min AMRAP

100m row
10 box jumps
10 pullups (black band kipping)
200m row
20 box jumps
20 pullups (same)
300m row
30 box jumps
30 pullups (did 7/same)