AM: 70 min
Warm up for 15 min
1.Conditioning
A. EMOM40:
1) Ski - 10 10 10 8 8 8 8 8 8 8 cal
2) Double DB Snatches @ 10 kg DB's - 14 10 10 10 10 8 8 8 8 8
3) Row - 10 x 10 cal
4) DB Thrusters @ 10 kg DB's - 12 10 10 10 10 8 8 8 8 8
HR 167/177
Cool down for 15 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- HTR 5 x 1
- 2 swing + 1 MU x 14
- 1 swing + 1 MU x 3
- Total of 17 MU

B. HSW practice for 15 min

2.WL
A. Squat Clean + Hang squat Clean + Split jerk
Heavy for The Day

B. Front squat - 4 x 4
45 55 60 65 67.5 kg

C. EMOM12:
1) False grip chest to rings hold rpe 8 - 25 s.
2) 6+6 KB single leg RDL - 16 kg
3) Top of dip hold rpe 8 - 20 s.
4) Box touch down 3+3

Max rounds in 3 minutes of;

3 Box jumps 30/24
6 KBS 2/1.5p
9 Push ups

1min rest. Repeat for a total of 5 cycles.

14 +11

Last time we did this wod was 9.12.12 (I used the yelllow KB and had 16 + 2). I did about a round and a half less this time, but used the Blue KB. Very happy to Rx this time. KBS were shaky, more of a KB Dance than a Swing lol, and it took a few extra swings to get some of the rounds in, but I stuck with it. They actually started to get better in the later rounds.

Front squat 10x2 3sec pause in the bottom

Bench
Incline
Flys
Bowflex
Dips
Curls
Chin-ups
Push-ups

Sprint Intervals - on grass- 10 x 100yds - no time - tried to run at 90% - 20 pushups between reps

Metcon - 1200m row, 50 Pushups, 50 Situps, 50 DUBs, 800m row, 40, 40, 40, 400m row, 30, 30, 30, 200m row, 20, 20 ,20

21-15-9

Pull-up
KB swing
Run/Row 650m/Bike 65cal

15 HSPU (scale with C2B or Pullups)
10 Strict Press (#95/65)
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
15 Burpees (sub HSPU)

Back squat
12x2 @ 85% 300#

Deadlift
12x2 @ 50% 245#

8 Minute AMRAP (135/95#)
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each

Got through 1 power clean on round 7.

Then

100 reps of GHD, T2B or sit-ups (partition as needed)