AMRAP 20 min

5 HSPU
10 push press 95/65
200m run

Minutes 1-3: 4 reps
4-6: 3 reps
7-9: 2 reps
10-12: 1 rep every 30 seconds
13-15: 1 rep

130 min

1.Skill
A. HSW practice for 20 min
B. Butterfly pull up practice for 20 min
C. BMU practice for 10 min

2.Skill
Barbell / Gymnastics / SPP
A. 18-minute EMOM, rotating through
(1) – Power clean and jerk > bar muscle up x 2 reps
(2) – Toes to bar – Set of 5 to 15 repetitions / 6 reps
(3) – Wall ball – Set of 15 to 25 repetitions / 15, 10 lbs ball

3.SPP (Conditioning)
A. 3 rounds for time
21 cal Row
15 Burpees over the rower
9 Bar muscle up > 9 kipping HSPU
Result: 14.17

1. 10 min AB + mob.

Back Squat Lift 4

Then:

50.40.30.20.10

KBS 1.5/1pood

Double Unders

5 rounds for time
Run 400m, 15 OHS 95 lbs

Ilta: 120 min

1.Skill
A. HSW practice for 15 min - PR 8 steps

2.Jacked gymnastics
Bar Muscle-up Skill Work
- 3 x 8 kip swings
- 2 x 1 high pull
- 2 x 1 hips to bar
- BMU 4 x 2 + 2 x 3 = 14 reps

3.Weightlifting
A. Snatch – 9 x (1.1.) @ 65-85%1RM Snatch, go every E90s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 85%.

B. Snatch balance w/ 3 sec pause @ bottom – 3 x 3 @ 70-100% 1RM snatch, rest 2m between rounds.
35 35 35 kg

4.Strength
A1. Quads machine 12x25 2x12x27.5 kg
A2. Hamstring machine 10x7.5 2x8x7.5 kg

KB High Pull Intervals
10:10
20:10
10:10
30:10
10:10
20:10
10:60

Continuous pull-ups and squats
(1 of each in minute 1, 2 of each in minute 2, 3 of each in minute 3 and so on)

15 rounds + 10 squats

Continuous pull-ups and squats
(1 of each in minute 1, 2 of each in minute 2, 3 of each in minute 3 and so on)

14 pull ups + 3 squat

WOD # 2

Back Squat Challenge
255x10

Then practice Snatch
95x3
135x3
155x3
160x2
170- 2 failed attempts. PR is 170.