For time:
20 Burpees
18 Wall balls
16 Hand release push ups
14 Power clean 50/35
12 TTB
10 Box jump
8 push press 50/35
6 CTB
400m row

5 Rounds for time of:

50 ft Handstand Walk
5 Squat Cleans 225/155

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

90 min
WU for 15 min

1.Strength
Alternate:
A1. Front squat w/2 sec pause - 5 x 1 @ AHAFA, r. 2 min b. A2
60 65 65 65 65
A2. Deadlift - 5 x 5 @ 80-85 %, r. 2 min b. A1

2.SPP
A. 8 min AMRAP
7 deadlift @ 100 kg > 60 kg
14 pistols
28 DU
Result: 5+8
179/186

3.Cool down
5 min row

1. Own additional: A1. Weighted situp 3x15x10 kg A2. Single arm DB row 3x10x14 kg/hand B1. Single arm DB press 3x8x8kg/left hand B2. Leg raise 3x15 B3. Vipunostot 8x4kg 10x4kg 20x2kg/hand

in·teg·ri·ty   [in-teg-ri-tee]

1. firm adherence to a code of especially moral or artistic values: INCORRUPTIBILITY
2. an unimpaired condition: SOUNDNESS
3. the quality or state of being complete or undivided: COMPLETENESS or WHOLENESS What does Integrity have to do with CrossFit and where do we find integrity in CrossFit?

It’s built into the details and every part of what we stand for: community, comradely, the WODs, nutrition and the movements.

It takes skill to practice integrity which means we need to work at building integrity into our every action.
Consistently practicing integrity in our workouts over time will make us better, stronger and keep us on the straight and narrow.

On the other hand, if you shave reps off a workout, or cheat the integrity of a movement, what are you going to do when you’re faced with a really tough decision or moral dilemma? At CrossFit, integrity crosses a broad spectrum and we are constantly checking our integrity.

CrossFit is Integrity in Action:

calling yourself out when necessary; giving yourself a penalty for not fully completing an exercise correctly

realizing you didn’t go below your hip crease in that last wall ball squat, so you add an extra rep

doing chest to deck push-ups and failing on the last two, so you add a couple reps

doing the WOD instead of segregating yourself and making up your own WOD.

Integrity is NOT:

adding a few extra reps to your total score, maybe rounding up just to get a higher score on the white board and beat the athlete next to you.

choosing a lighter weight than prescribed and knowing you are fully able to do prescribed that day, but you’d rather get the best score on the board, or the opposite, choosing prescribed know your body should go lighter.

using a green band for pull-ups when you know you are 100% ready to move up to a blue

cutting out early at the bottom of the 400m sprint.

coming in injured, knowing your body needs rest but pushing yourself hard anyway.

http://myathleticlife.com/2011/10/crossfit-cheaters-anonymous/

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
- sets of 3-2-1-1-1-1-1-1...
- Option: Technique work performing 8 x 2

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds
20 jax
10 lunge
5 walkouts

Metcon(25)
5 giant sets of:
20/16 cal airdyne/row
20 oh walking lunge(choose load)
10 mbsu/ghdsu
10 plank 2 bridge
5 burpee broad jump
5 rev burpees

@30:00-
3x10
bicep curls
tricep kickbacks
rev fly

@40:00
Finisher
1 min chest opener
1 min sh distraction
30 w raise
60 flutters
:60 sec six inch hold

For time

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb

4 RDS

:30 HS hold
12 Step over box w/ Double KB´s
:40 static squat hold w/ Double KB`s

Bar muscle-up progression

Warm-up: classic gymnastic, 4 sliders,
+ hollow and arch body positon (on the floor)

BMU progression with 10 exercises

WOD: - 8 pull ups to breast
- 8 sec hang tuck position
- 8 straight bar dips
- 8 BMU with jump