5 RFT:
10cal Assault bike
10 T2B
10 Alt. DB hang snatch 22,5/15kg

50 Wallballs 20#
25 Dead’s 225#
50 Wallballs 20#

5 Burpees EMOM

5-5-5-5-5 of:
BB Jerk 5 reps
95% Heavy 5-5-5-5-5 reps
Use 95% of load (Heavy) used last week.

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position -> sub'd 2-50 lbs dumbbells in a front rack position
30 Double-unders

8:31

Lunges were harder than I thought. Made it unbroken for the first two rounds. Lost a lot of time with double unders. They get exponentially harder for me when I'm tired. Need to learn to keep my form and rhythm when tired.

10, 20, and then 30 rep rounds of:

Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups

2nd round last 6 push ups had to be done on an incline from a pool table
3rd round last 19 done from pool table again

Metcon (time)

AMRAP in 10 minutes of:
5 Hang squat cleans 60/40kg
30 Double-unders

Accessory:
4-5 rounds of
8-12 Good mornings
8-12 Ft.rack reverse lunges
Rest 1-2min btw movements

Go heavy, but maintain good movement mechanics.

7min max cal ski erg

Crossfit competition in Troy Ohio hosted by Practice Crossfit.

Event 1:
Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)

Event 2:
Team 12 min AMRAP at rotating stations of:
10 x KB Thrusters
10 x 1 arm barbell snatches (75/65)
10 x burpees
Run to a pond, swim to the middle of the pond and run back to thrusters

Event 3:
FGB style scoring
2 min AMRAP of pull ups
1 min to throw 3 hatchets at a target
2 min AMRAP of HSPU
1 min to throw horse shoes
2 min AMRAP of landmine barbell thrusters

Placed 7th place out of 50 teams! Woot!
Team Vengeance- Ninjy, B, Slush, & myself :)

Maastaveto

4 Sets of:
Strict C2B Pull Ups (tempo X131) 3 reps +
Strict C2B Pull Ups 4 reps +
Kipping C2B Pull Ups 8 reps
Complex must be unbroken
Scale down reps in case
Rest as need each sets