Angie Ladder

1 > 10 > 1 reps for time:

Pullups

Pushups

Situps

Squats

easy run 10k

Strength/Skill
12:00 on the clock to develop a 1RM Jerk (push or split)

max at 135#

Metcon 3RFT
21 x Wall ball shots 20#
21 x Knee-ups

finished in 7:57 Knee-ups in place of Toes to Bar

Back Squat (5,5,5,3,3)
133, 143, 153, 163, 163

Weighted Chinups (5x5)

Press (3x10)
83 lbs

Ring Rows (3x10)

Narrow Pushups (3x10)

Rubber Band Good Mornings (50)

Weighted Situps (30)

4 mile hike at 8 am

3x 500m row at 4:30 pm
Damper @ 10
Pace: 01:50

60(5),80(5), 100(5), 110 (5), 120(4)130(3), 150(3),170(2),180(5)

20 min amrap of:

-3 muscle ups w/ band
-6 HSPU's ( rx)
-9 burpees
-400m run
= 4 rounds plus 200m run

*cash out- 250 med ball partner sit ups

• run home 1 mile

Squat Challenge

Then,

6 Power Snatch 135/95

10 Box Jumps 24/20

5 Rounds

My shoulder decided to flare up so I subbed snatches for KB swings

For Time:
60 Kb Swings @ 44 lbs

5 Minute Long Cycle KB Clean and Press each arm
You will perform 5 minutes of kettlebell clean and press/jerk on one arm then switch to the opposite arm at the end of 5 minutes.
*rest in rack or overhead. Pace yourself throughout. If you set bell down you owe 20 burpees on end of workout.

Then...
Every minute on the minute:
25 swings
25 (4-count) flutter kicks
13 burpees
1 minute of jump rope
5 rounds (20 total minutes)
*if you complete all reps in under the minute, use remaining time as rest before moving to next exercise.