Weighted Dips
3-3-3

Volume Training
Pullups: 2 reps

Finisher:
10 Min AMRAP
5 Box Jump Overs 20" (Scaled: 12" box)
10 Wall Ball 20/12

(11 + 5 jump overs)

Record your weight for dips, your total reps and skill for Volume Training, and the number of rounds completed for the finisher

60 box jumps
50 squats
40 situps
30 pushups
20 pull ups

2 rounds
35 box jumps 18 inch
40 65lb shoulder to overhead
20 toes to bar

Supposed to be double unders but jump rope broke on first swing

Strength:
Back Squats 6 x 3 @ 90%

WOD:
21-18-15-12-9-6-3
Box Jumps 24/20
Burpees

Optional:
1. Skill Work
2. Row 200m (sprint)
3. 50 sit ups

Buy-in: Dynamic warmup
WOD:

Angie with a partner
100 pullups
100 pushups
100 situps
100 squats

Team Spicy Meatball practice with Aimee. 9:07

Cashout:
100m partner run then:
150 KBS while partner holds a handstand. Must switch when partner comes off wall.
76 KBS @ 1.5 pood.

-Buy In-
Max Burpees in 3 Minutes
67

WOD

“OPT’s Flight Simulator”
For Time:
Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*Must rest between sets (Ex. 15 in a row can’t count as sets 5 and 10).
-First time completing this damn thing
-17:23 RX'd

-Cash Out-
Max Burpees in 3 Minutes
63

12min AMRAP
9x Deadlifts (125 lbs)
12x Deficit Pushups
15x Box Jumps

For time;

800m run

30 Hand release push ups

30 Hollow rocks (

)

30 Pull ups MOD Jumping pull ups

400m run

30 KBS 1.5/1p

30 Med ball cleans 20/14

30 Slamballs 30/20

800m run

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

20 minute AMRAP

10 fingertip pushups
15 Sit Ups
20 Air Squats

12 Rounds