Schmalls

Warmup

Day 1 results

400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Push ups

Then 3 rounds of:
3 DB Ground to overhead @25 or 35
3 Burpee Box Jumps
13 Back ext. or Good mornings

Strength

Week 3 Bench

(only up to the +set. No accessory work today) 

WOD
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Last Day results.... Huge improvement!