120 min

1.Skill: HSW practice for 20 min

2.Butterfly Technique E2
Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 3 x 5 winging pull-ups (use bands if needed)
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
+ singles attempts

3.Conditioning from TTP Engine week 3
A. Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

B. Main set
A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ active recovery (easy pedal/row/ski)
Rest. 2 minutes between sets of intervals

Total cal: 54, 54
Total m row: 893, 892; 1.57.5, 1.57.7
170/185

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24

200m Run

25 Wallball 20

200m Run

25KBS 1.5p

Took a little more than a week off before coming back to this. A little disappointed with my box jump rhythm. All in all o.k

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)