12min AMRAP:
- 400m Run
- 50 x 40kg Deadlift (snatch grip)
- 600m Run
- 50 x 40kg Hang Raise (snatch grip)
- 800m Run
- 50 x 40kg Hang Snatch
- only got up to 21 reps on the Hang Snatch

Rest 3:30

13min AMRAP:
- 12 Push Ups
- 9 Hang Cleans @ 40kg
- 6 Push Jerks @ 40kg
- 9 Rounds + 7 push ups

Rest 3:30

4min AMRAP:
- 10 Burpees
- 10 x 10kg Plate Sit Ups
- 4 rounds

3 Rounds for Time

30 Med Ball Squat Press @10kg
30 Squat Snatch 30kg

10 minute AMRAP

100 M sprint
10 TTP (Toes to Post)
5 Burpees(heel jumps)

10 RFT

• 3 Bar Muscle-ups
• 5 cleangrip Deadlifts 100kg
• 10 m. Handstand walk

TIMES TO BEAT

Beginner athlete: 23min 5sec
Average athlete: 19min 14sec
Advanced athlete: 15min 23sec
Elite athlete: 11min 33sec
Regional athlete: 10min 0sec

Scale bar muscle-ups to 6 Chest to bars, or 10 pullups

ME Upper Body
Bench Press Work to a max 3 - 115x5

Assistance
Tricep pushdowns 60 Reps
Pullups 3×10
Facepulls 60 reps

Metcon
Bear Crawl 120′
10 Burpee tuck Jumps
3 Rounds
4:21

Back Squat 5.5.5.5.5
135.165.185.205.215 - def excited about the 5@215 - thats a 10# pr to my prior 205 5 rep.

Then:
3 Rounds
400m Run or 100DUs
7 Power Clean 155/105
14 Box Jump 24/20

WOD:
50 Double Unders
50 ABMAT
40 Double Unders
40 Slamballs @ 30#
30 Double Unders
30 Hand Release Push Ups
20 Double Unders
20 Pull ups
10 Double Unders
10 burpees

5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM) – rest 60-90 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
-then-
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
*Rest 5 minutes.
5 minute AMRAP of TGUs 24/16kg.

Modified as follows:
Used PVC on the Tempo High-Bar Back Squat because I've never set a 1RM
Used green band on pull-ups
Used dumbbells on shoulder press #15
Used 8kg Kettle bell on the TGUs

Did 3 sets on the AMRAP + 1 pullup
Did 18 TGUs

Run as far as you can in 30min.

Made it 4miles.

Annie

50.40.30.20.10

Double Unders

ABMAT