6 - 8 Sets :

1 Push Jerk + 1 Split Jerk @ 75% - 90%

10-9-8-7-6-5-4-3-2-1
Bench @80kg
Strict Pull Up
Front Squat @100kg

20-min AMRAP:

2-3 BB Bench Press (235#)
5 Alt. Pistol Squats (10#)
10 T2B

5 Rounds For Time:

15 Back Extension
10 Plate Pinch Press (10#s)
10 DB Rear Delt Raises (20#)
10 DB Windmills (15#)

A.) Turkish Get Up 3x5(35lb)
B1.) Push Press 5x95-5x115-5x155-5x155 Rest 20′
B2.) Ring Row AMRAP(-2)x5 Rest 2-3 Minutes (8-7-7-8-8)
C.) One Arm Kettlebell Press 3×8x35lb Rest 60′ Per Arm
D.) 2 Sets of
AMRAP 5 @ 85%
5 Burpee Pull Ups
10 UNBROKEN Wall Ball Shots
25 Double Unders
Rest 2-3 Minutes

3 Box Jump on the Minute for 8 Minutes

Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

30 inch.

Rest

5 rounds for time of:

Hold breath 0:30-1:00

15 Push ups
15 Air Squats
15 Sit ups
15 Double Unders

Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30). Subtract breath-holding time from total workout time. Post time and thoughts to comments.

** I thought we were just supposed to hold our breath as long as we could then go into the next round, 55secs at the start, 15secs, 12secs, 14secs, 14secs. Total 1:50

Total Wod Time 9:54 minus the 1:50 - Final 8:04

Warm Up: Joint Mobil­ity fol­lowed by
2 Rounds
12 Squats
12 High Jumps
12 Ulti­mate Push Ups

Skill: Clean Clinic
1. High Hang Clean
2. Power Clean
3. Squat Clean

Work: (Record Highest Weight)
3,3,3,3,3 — High Hang Clean (I did 95lbs)
3,3,3,3,3 — Power Clean ( +20% # ) (I did 115lbs)
3,3,3,3,3 — Squat Clean (+20% of Power Clean # ) ( I did sets 1-3 135lbs, sets 4,5 165lbs)
Rest exactly 1 minute between sets of 3.

After Party: 50 KB Swings (35lbs)

“Tabata Something Else”

Pull-Ups: 8 Rounds: 20 Seconds On, 10 Seconds Off
Push-Ups: 8 Rounds: 20 Seconds On, 10 Seconds Off
Sit-Ups: 8 Rounds: 20 Seconds On, 10 Seconds Off
Squats: 8 Rounds: 20 Seconds On, 10 Seconds Off

Work to Rest Ratio - 1:1

2 Rounds:
50 calorie row (@7/8)
Rest
40 calorie row (@7/8)
Rest
30 calorie row (@7/8)
Rest
20 calorie row (@7/8)
Rest
10 calorie row (@7/8)

Post better time.

3 Box Jump on the Minute for 8 Minutes

Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

5-10 minutes Rest Then:

5 rounds for time of:

Hold breath 0:30-1:00

15 Push ups

15 Air Squats

15 Sit ups

15 Double Unders

Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

Subtract breath-holding time from total workout time.

I am so so so close to finally getting DUs. Soon. Soon.

PreWOD: 7X2 Dead Lift

---

WOD: For Time:

3 rounds
- 30 DU
- 15 Clapping Push Up

3 rounds
- 30 Walking Lunges
- 15 KB Swing (53# M, 35#W)

3 rounds
- 30 Sit Up
- 15 Pull Up

There is no break between each couplet of exercises. Just keep going!

Deadlift progression:

65-95-115-125-135-145-155(1)

Metcon:
3 push ups in the first couplet were knee push ups then I made myself do real ones. Also only did 1 round of the last couplet as it was 7:30 and I was missing the Rangers game.

23:11

WOD