Thrusters #95/65

1 the first minute

2 the second minute...

until you can't complete them in the minute

Three rounds for time of:

Row 1,000 meters
50 Thrusters 45 lbs / 30 lbs
30 Pull-ups

5 Rounds x

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

3 minute rest after each round

Floor Press 3RM @ 125# PR

WOD
10 OH Squats @ 65#
10 Bar Over Burpees
X5

20 seconds of work followed by a 10 second transition to the next exercise for 7 rounds or 21 intervals of:
Squat
Sit-up
Back Extension

Multiply least number of squats in any interval by the least number of sit-ups and the least number of back extensions in any round and post as score to comments.

130 min

1.Skill
A. BMU practice for 45 min
- Progressions
- BMU 12 x 1 reps

2.Jacked gymnastics
A. 3 rounds: > 2 rounds
- 15 reps of each LYTP variation, pause for a second at the top of each rep
- 6 Turkish Get-ups on each arm - go as heavy as you can but sets MUST be unbroken / 8 kg

B. 4 rounds: > 3 rounds
- 20s straight arm plank hold
- 20s unilateral plank (same but take your right hand off the floor and hold)
- 20s unilateral plank (same but take your left hand off the floor and hold)
- 20s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 20s contralateral plank (same but take your left hand and right foot off the floor and hold)

3.ATP workout

Strength
Dead Lift;
3 x 60kg
3 x 100kg
3 x 120kg
2 x 130kg
3 x 130kg

WoD
3 Rounds;
400 meter run
21 20kg Kettlebell swings
12 Jumping Pull-ups

Strength
Back Squat;
10 x 40kg
5 x 60kg
5 x 80kg 
 
WoD 
3 RFT;
30 Swings (16Kg) 
30 Burpees

Quit after 30 Swings and 15 Burpees as i thought I was going to pass out!!!

Lift
Push press;
3 x 30kg
3 x 35kg
3 x 45kg
3 x 55kg
3 x 65kg 
 
WoD
AMRAP 12;
100m Run
7 Thrusters (40kg)
7 V Ups

Lift
Thrusters;
3 x 40kg
3 x 50kg
3 x 52.5kg
1 x 55kg
2 x 50kg
3 x 40kg
60 sec rest
 
WoD
In 20 min window
Run 1 mile once, then
AMRAP;
9 Thrusters (40kg)
9 Ring Rows