Morning: 30 min walking, including a 10 min breath ladder up to 9
106/128

Evening: 120 min

1.Jacked gymnastics, ring muscle up
Complete:
- 3 x 5 small swings with a t-shirt
- 3 x 5 full ring swings
- 3 x (2 swings + 1 hips to rings)
- 2 x 3 turn w/band
- 4 x 1 ring muscle ups > technique was good, these felt great! :)

2.Weightlifting from TTP Engine week 3
A. Snatch – 12 to 15 x 1 @ 65+%, go every 45-60s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).
25 27.5 30 30 30 32.5
35 35 37.5 37.5 40 40

3.Strength
A1. Front squat
A2. Alternating reverse lunges 10/s.
25 30 30 lbs

B. 2 sets of:
B1. Quads machine
2*12*25 kg
B2. Hamstring machine
2*10*7.5 kg

4.5 min AB + mob.

Back Squat

81: 2 minutes of pushups
88: 2 minutes of situps
13:56 - 2 mile run

5 Rounds to build to a max, without loosing form.

A round must be unbroken

• 2 Push Press
• 2 Push Jerk

5 x ME L-Sit hold on rope
1 minute hs walk
rest as needed btw round

Wendler:

Thrusters: 5x175, 5x190, 4x200 (missed 5th), 1x220, 6x160

Metcon: 12mim AMRAP: 15WBs (20lbs), 12 Box Jumps (24"), 9 K2E

Completed 6 Rounds

500M Row: 1:37

10 rounds for time

Run 200
12 swing @24/16
10 Push Up

3 rounds for time of:

21 Kettlebell (45 lbs)
15 toes to bar
9 Power cleans (115 lbs)

3 Rounds for Time:

25 Box Jump 24/20, MOD 16

200m Run

25 Wallball 20/14 RX

200m Run

25 KBS 1.5/1 pood, MOD 16kg

Pre-WOD:
3 x 8 Back Squats (75, 95)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups (Subbed Push Press 45lbs)
9 Kettle Bell Swings (40 lbs.)

8 rounds + 2PP