4mins 100% effort
10 burpees
10 KBS 2/1.5pd

30 seconds on, 60 seconds off, 10 rounds
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Did a pace of 6:49 with the treadmill set to a 12.0 incline. I appreciated every second of rest.

12 muscle-ups (Scaled = 12 Strict Pull ups + 24 Ring Dips)
75 squats

3 rounds

then…

2 x 500m row

Double Unders

12min/AMRAP
6 Pull Ups C2B
10 Push Ups
6 Power Cleans 75% of 1 RM
Then immediately following:
3 min/AMRAP
Double Unders
(Last completed 10/16/10)

CA$H OUT:
L-Sit
Combined 60 Sec of Work
Heels above Hip and Legs fully extended.
Scale as needed

Post rounds, total DU and

20 min AMRAP
10 PP @ 95#s
10 KB swings, 45#s
10 box jumps

16 rounds + 10 PP

Squats and RDL's

3x10 (185) Squats

3x10 (135) RDL's

Then 5 rounds for time:

25 push ups
50 double unders OR 150 singles

5 ROUNDS

• 7 thrusters 95/65
• 7 hang power clean 95/65
• 7 push jerk 95/65

800 meter run
400 meter run backwards
800 meter run forwards
400 meter run backwards

Post WOD: 3 rounds
Body Weight bench press - 165 - 10, 8, 6
Ring Rows - 12, 10, 8

2-3rounds:

10-16 GHD hip extension
16 snowangel