AM: 50 min
Warm up for 10 min

1.Conditioning
A. 10 x 2 min on/ 1 min off:
15 Cal Ski-erg
Burpees remaining time
- Aim for consistency, rpe 8.5
Reps: 11 12 13 13 13 13 13 13 14 14 = 129

Cool down for 10 min

PM: 120 min
Warm up for 15 min + 10 m HSW

1.Gymnastics
A. Ring MU practice
B. Every 90 s. for 10 reps: 1 MU
- Total of 16 MU, more rest between reps

2.Weightlifting
A. Block snatch from above the knee
- Heavy triple for the day

3.Strength
A. Front squat
- Build to heavy set of 6
35 45 55 60 65 kg

B. Sled push done on Wednesday

5 RFQ

Perform each round unbroken

• 1 Ring Muscle-up
• 1 Ring dip
• 1 Ring Muscle-up
• 2 Ring dips
• 1 Ring Muscle-up
• 3 Ring dips

Break as needed BTW sets

Dead Lift 1 RM

3 Rounds

10 Deadlifts 275/185

20 Hollow Rocks (

)

30 Double unders

40 Air Squats

Rope broke, cost me 1.5-2 minutes

Also I can't do heavy deadlifts for some reason. Think it may be lingering deadlift injury. Sucked today.

Shoulder Press Challenge Lift-7

WOD:

800m Run

30 Snatch AHAP

800m Run

My snatch is shite. Need to work on sending my butt back and maintaining stability during squat. Also need to work on receiving the bar. 1st run was good (sub 4 minutes) second run was not so good (5+ minutes.)

100 Burpee Challenge Day 65

Pre-WOD - Find 3RM Bench Press

WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
100m run
10 push ups
100m run
30 second rest between rounds

Due to a mental breakdown caused by insufficient amount of carbs (thank you Paleo challenge) this was finished extremely slow.

2 RFT
200 II unders
50 OHS (135/95#)
50 pullups
Mile run

3 Rounds

10 Deadlifts 275/185

20 Hollow Rocks (

)

30 Double unders

40 Air Squats

Back squat 5 x 3RM ( 85KG )

WOD1 : 3 sets max thrusters
2 min rest between sets
target 50 reps ( made it with 30KG )

WOD 2: 8mins AMRAP
12 wall balls ( 18 pound )
5x 10 suicide runs