10 min AMRAP @ 80-90%
- 12 KB snatches (53/35)
- 10 no push up burpee box jumps (20/16”)
- 400 m run
SCORE: 3 + 2 BJ

rest 5 min

10 min AMRAP@ 80-90%
- 12 KB swings (53/35)
- 20 double unders
- 400 m run
SCORE: 3 + 225m

rest 5 min

10 min Row or AD @ 80-90%
SCORE: 2307m

0:00 - 10:00
1 Pegboard Climb
5 Dead Stop Strict Deficit Handstand Push-ups (4"/3")
10 Pausing Pistols

10:00 - 20:00
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) @ 24kg
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100') @ 24kg
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Pre:
5X3 Front Squat...off the ground- worked up to 125#

WOD: Happy Birthday Tim Summey

3 rounds for time:
--4 Deficit HSPU (strict press mod)
-14 Hang Squat Cleans (#115/75)
-82 Double Unders

Post:
2 X 1 minute weighted planks

AM: 30 min
Running
4.65 km
6.30 min/km
HR 135/158

PM: 160 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
A. Drills

B. MU 12x1

C. E2MOM: MU 6x2
- Failed second rep 5/6

D. Strict MU
- 5 x 2

3.Jerk from blocks
Build to challenging Double

4. Pause front squat
A. Build to heavy single
- 55 65 70 77.5 kg

B. 3x1 @ 90-95% of max
- Not done

5.Accessory
- Not done

On the 4:00 x 4 Rounds:

3 Power Snatches @70kg
80 Meter Sled Sprint +10kg
5 Power Clean and Jerks @85Kg

Low hang clean pull 3x5

7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

21-15-9 reps for time of

• Deadlifts
• Inverted burpees

♀ 185 lb. ♂ 275 lb.

10 min emom split jerk

2 reps every minute