3*
100 DU
5-10 Bar Muscle Up
10m HSW
5-10 Bar Muscle Up
100 DU

3' rest BTR

3* for quality
10 Hanging Hip Touch
1' Hollow Hold
1' Arc Hold

2 rounds:

7 wall walks
30 knees to elbow
60 double unders
800m

16 min EMOM of
1st min
6 burpees
6 T2B
2nd min
Jog
3rd min back to burpees and T2B
4th min jog......

WOD
21-15-9
Pull ups
Wall balls
Sit ups
300 m row

Lumberjack 20

20 Deadlifts- used 93# bar
Run 400m
20 KB swings- used 12kg KB
Run 400m
20 Overhead Squats- used 43# bar
Run 400m
20 Burpees
Run 400m
20 Pullups- used green band
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans- used 20# DB
Run 400m

Finished in 32:58

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
2x300m Runs (about 90s rest)
2x30 Anchored Situps
2x30 Back Extensions
4x5 Bench Press (60kg)
3x10 Strict T2B
Gymnastics (Handstand Holds/Walks)
Static Stretching (Cooldown)

Deadlifts, Pullups

10 rounds:
3k Wattbike
10 T2b
15 wallball 20lb

90 min

1.Skill
A. HSW practice for 10 min

B. 4 RFT:
50 DU
10 m handstand walk > 20 HS shoulder taps NTW
Result: 7.58

2.Conditioning
A. 4 RFT:
20 cal AB
20 wall ball 20 lbs
15 DL @ 85 kg > 15 back rack walking lunges @ 40 kg
Rest 3 min between rounds
Results: 3.53, 4.02, 3.57, 3.50

3.Strength
A. 3 rounds:
Bottom up KB press 8/side x 6 reps
Side lateral raise 8 x 10 lbs
Bicep curl 8/side x 20 lbs

4.5 min AB

Burpees, Sit Ups, Sprints