“Michael”

3 Rounds

800m run

50 Back extensions

50 Abmat sit ups

3RFT
12 Dead Lifts (225/155)(185/115)(135/95)
12 Bar Facing Burpees
12 Box Jumps (24/20)(20/plates)

Sprint Intervals

100m (in flats, on track, wet/cold/windy) - 4 x 100m - times between 14 and 15
60m (same as above - flying) - 4 x 60m (flying) - 7.5 - 8.0

Rep Scheme

3-2-1-1-1-1-1

Find your 1 RM for the day

skill
5x5 strict pullups (60s rest) (5th set was broken to 2-3)

workout
5 rounds for time of:
10 box jumps (61cm)
10 burpees
started doing it on the minute for 10 minutes, but after the 2nd minute it felt impossible to keep up so i turned the workout into a five round box jump/burpee couplet..

Wod

Overhead Squats 30 reps, 95#/65# - 33 lbs

7 Muscle Ups - ring rows

Overhead Squats 20 reps, 95#/65#

5 Muscle Ups

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Cash out

50 banded good mornings

Pre-WOD: Work up to a Heavy Hang Power Snatch- 115, failed at 135 and definitely could have done it just didn't have the energy

WOD: 12 minute AMRAP
- 7 HSPU
-14 KB Swings (#53/35)
-21 II Unders (3 Burpees, 21 Singles)

Post: 50 GHD or 125 Sit Ups

Pre-WOD: Work up to a Heavy Hang Power Snatch

WOD: 12 minute AMRAP
- 7 HSPU
-14 KB Swings (#53/35)
-21 II Unders (3 Burpees, 21 Singles)

5 rounds + 3 reps

Post: 50 GHD or 125 Sit Ups

Skill
EMOM for 5 minutes: 2 Strict Weighted Muscle-Ups (3kg)

Strength
Snatch 3-2-2-1-1
(40kg - 50kg - 60kg - 65kg - 70kg)
C&J 1-1-1-1-2-1
(40kg - 50kg - 60kg - 70kg - 80kg fail - 80kg - 90kg foul)

WOD
EMOM for 10 minutes:
10 Pullups
10 Burpees
All reps were done unbroken. This was a lot harder than it looked.

5 miles on Bethel treadmill