For time (6min cap)
21-15-9
Burpees
BF Sit ups

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb. (61/38 kg)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb. (83/52 kg)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb. (102/65 kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb. (124 / 79kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. (142 / 93 kg)
Stop at 20 minutes.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb. (43/25 kg)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb. (52/34 kg)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb. (61/43 kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb. (70/52 kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb. (83/61 kg)
Stop at 20 minutes.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb. (52/25 kg)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb. (61/38 kg)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb. (70/47 kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb. (83/56 kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb. (93/65 kg)
Stop at 20 minutes.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb. (38/29kg)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb. (47/34 kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.(56/38 kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb. (65/47 kg)
Stop at 20 minutes.

GO RAVENS!!!

STRENGTH:
Snatch Grip Deadlift 5-5-5 (185,205,225)

WOD:
20 Minute AMRAP: (8 Rounds 5 Push Press * Backwards)
• 200-Meter Row
• 5 Push Press (95/65)
• 10 Back Squat (95/65)

1. 5 thruster 60 kg
2. 10 bench press 60 kg

WARM-UP:
800m Run or 1000m Row, 20 Kettlebell Pass-Thrus, 10 Banded Good Mornings

WOD:
5 Rounds for Time:
• 10 Wall Climbs
• 10 Toes To Bar
• 20 Box Jumps

WARM-UP:
500m Row
• 1 Length Duck Walk
• 1 Length Bear Crawl
• 1 Length Samson Stretch Walk

WOD:
For Time:
• 50 Wall Ball Shots (14/20)
**EMOM do 5 Burpees until all WB Shots are done

Rest exactly 3 minutes, then:

• 50 Burpees
**EMOM do 3 WB Shots (14/20) until all Burpees are done

CORE WORK:
(Not Timed)
• 30 V-Ups
• 40 Ab Mat Sit-Ups
• 30 GHD Sit-Ups

Wattbike 10x 3min easy, 1 min hard

2 Rounds of:
50 Double Leg Banded Leg Curls
50 Banded Face Pull-aparts

3 X 30 Bench Press (ring pushups to complete 30 if failure)

WOD:For Time-
25 Burpee
50 Pull Up
75 Box Jump
100 Sit Up

Morning: 40 min crosstrainer
HR 131/143

Afternoon: 120 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU from boxes 3 x 1 reps
- MU from ground 15 x 1 reps
- Total of 18 MU

B. HSW practice for 10 min

2.Jacked gymnastics from 19.2.2018
A. 15 minute running clock:
- 5 strict ring dips with a 3s pause in support (top position), 3s negative (lower), 3s pause in bottom of dip, explore press back up. > rx / scaled
- 5 false grip chest to ring pull-ups. Explosive pull and 3s negative tempo.
- Accumulate 60s of ring front support hold
- Accumulate 60s of hanging tuck l-sit
Result: 2 + 5 ring dip

3.Strength
A. 3 rounds:
A1. Seated strict DB press 7/side, 20 lbs
A2. Side lateral raises, 8 x 10 lbs
A3. KB push press, 3 x 10 x 12 kg