10 Minute AMRAP

-60 Bar Facing Burpee
-30 O/H Squat (95/65) 15
-10 CTB Pull Up mod with band

Record total reps (1 round = 100 reps)

RingFit Warm up!!

Then. . .

Novice & Intermidiate:

Fighting Cindy:

20 minute A.M,R.A.P

5 Combo's
10 Push Ups
15 Deck Squads

Advance:

10 minute A.M.R,A.P

Clean & Jerk 135/95

Plus. . .

Championship Bout

3 Rounds of:

5 minute A.M.R.A.P

Combo # 1
Combo # 2

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For a great cause!!!!

Morning: 35 min walking

Afternoon: 130 min

1.Skill
A. Ring muscle up practice for 50 min
- Progressions
- Ring muscle up 7 x 1 reps
B. Jacked Gymnastics: strict negative box assisted ring MU
3 2 2 2

2.Conditioning
A. 5-minute AMRAP
2 – 4 – 6 – 8 – 10 Power snatch @ 60/40kg (135/95lbs) > 25 kg
6 – 12 – 18 – 24 – 30 Toes to bar
Result 1: 2 snatch @ round of 8
Result 2: 1 snatch @ round of 8

Rest 3-minutes before part B

B. 5-minute AMRAP
15 cal Row
10 Front squat @ 60/40kg (135/95lbs) > 35 kg
5 Handstand push up
Result 1: 2 rounds
Result 2: 2 rounds

Rest 3-minutes before part C

C. 5-minute AMRAP
6 Hang power clean @ 60/40kg (135/95lbs) > 30 kg
6 Push jerk @ 60/40kg (135/95lbs) > 30 kg
36 Double unders
Result: 3 rounds + 2 push jerk

Rest 3-minutes then repeat 2 out of the A → B → C (for total of 5 AMRAPs)

3.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes

For Time

Run 5Klm

Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6

5,4,3,2,1 reps of the following:

• 50kg Clean & Jerk
• 30" Burpee Box Jump

10 rounds of the following:

• 1min run (18km/h ~ 300m)
• 1min rest

21.18.15.12.9.6.3
Ground to Overhead
3.6.9.12.15.18.21
HRPU
5 min Rest
100m Sprint on the min for 9 min, total of 10 rnds

Doing this one RX @ 75# for the G2OH was definitely tough. I power snatched every one though, might of gone a little faster towards the midway point with clean and push press, but I just figured I'd keep with the power snatch :)
The HRPU kicked my butt reallly realllly badly. My push ups suck so much...

The sprints, never took longer than 15 seconds to do any 100m. Woot.

3.2 miles around neighborhood w/ Ellie @ decent pace (hilly)

Average pace of 8:57/mile

http://connect.garmin.com/activity/120161242

Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14

10 KBS 1.5/1pood

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

10 Pull-up

And yes you have to walk back with the KB to start the next Round…..