Zone 1:
Ladder+Sprint x 3-4

Zone 2:
Walk/Easy AB/Easy Run

Zone 3:
-Depth jump with pause x 3
-rest 30s

Zone 4:
Cone Run x 3-4

Zone 5:
Easy Row

Zone 6:
-Plate hops x 8
-Pogo jumps x 8
-rest 30s

-1 round
-4:40 work / 0:20 transition
-Zone 2 & 5 are resting zones (go very slow, just keep your body warm)

Amrap 45min
(niin monta kierrosta kuin ehtii, laatu edellä)

800m soutu
15 etuheilautus kahvakuulalla
15 maljakyykky kahvakuulalla
30m farmarikävely

500m hiihto
10 pystypunnerrus käsipainolla
10 devils press käsipainolla
30m autolla ajo

1 km pyörä
20 naruhyppy
20 abmatt
30m burbeehyppy

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)

Mobility & Tecnique For Pistols

WU:
400m run
2 rds
40m walking lunge
10 DB press (15#)

Strength:
Deadlift
5x45% (100)
5x75% (155)
5x85% (175)
3-5x90% (did 5 at 195 95%)
3-5x90% (did 1 at 210)
Did 1 at 220
New 1 RM max at end of workout!

WOD:
3 RFT
30 DB snatches (30)
50m farmer's carry (35)
2 rope climbs

17:50

WU:
800m run
3 rounds
10 pushup
10 situps
10 squats

WOD:
50 pullups (kipping w/black band)
40 DU (a few DU, mostly SU up to 160)
30 pushups
20 box jumps (24)
15 TTB (substituted for 10 wall walks)
20 box jumps
30 pushups
40 DU (same)
50 pullups (30 w/purple band, 20 w/black and purple)

25:48

AMRAP 20

5 Devils Press
5 + 5 Pistol Squats
15 Triple Unders

DB´S 22,5/15 Masters 45+ 15/10kg

3 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

WU:
2 rounds
10 pushups
10 situps
10 squats

Partner WOD with Kim:
150 sledgehammers (8lb)
400m run with 30lb ball
150 tire flips
400m run with 30lb ball
150 tire jumps
400m run with 30lb ball
150 sledgehammers
400m run with 30lb ball

Didn't get time

max set pullups - 5
3 strict pullups, 2 kipping
5 strict with red band

Level 1 work:
400m run 1:31
500m row 1:47
50 squats

10 pullups w/black band