“Jack” AMRAP 20 MIN

10 Push press @ 115 lbs/75 lbs
10 KB swings @ 1.5pd/1.0pd
10 Box Jump @ 24"/20”

Total = 7 rounds + 4

Pre workout

10x1 deadlift 80% of max (315#)

For time;

800m run
400m run backwards
800m run

400m run backwards

Post workout
3 min planks

Strength
Back squat 5 x 5 rep @85% (went to 100kg)

WOD
3 rounds for time:
400m
10 squat clean thruster @ 17.5kg dumbell

5 Miles
75 Burpee Pull-ups (I later realized I only did 50)

I started out doing the Mini Clovis (3 miles 30 Burpee Pull-Ups) so when I decided to keep going I forgot to adjust my Burpee Pull-ups

Gymnastics

15-20 Minutes Muscle Up Transition Practice

Every minute on the minute

7 Minutes

3 Muscle Up Transitions (keep quality good)

Wod

5 Rounds 1 Min On, 1 Min Off
Max Sandbag to Shoulder (Men/4 sleeves, Women/3 sleeves)

First 7 mins
3-6-9-12-15
Power cleans 95#
T2B
2mins rest
3-6-9-12-15
Hang squat cleans 95#
Bar over burpees

For time
- 1km run on Woodway
- 5 x 100 feet on Mapro Rope Machine
- 10 x 20kg dumbbell thruster
- 500m run on treadmill

5RFT:

20 x DU´s
10 x S2OH (60/40kg)
10 x C2B / Pull up

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees (Jumped over dumbell, same movement if you ask me)

5 Rounds

Made the last clap on the last burpee with 11:59 on the clock, no joke. Sat down and fought off the urge to vomit. Great start to a Saturday!

Total 90min
A.
500m row
3 rounds: 8 pistol squat, 10 roll to candlestick, 10 T2B, HS practice against wall
B.
BMU practice for 10min
C.
EMOM for 40min:
1.min 100m row
2. min 7 pull up
3. min 10 wallball 6kg
4. min 10 GHD situps
Avg/max HR 159/182
D.
500m row