200 meter sprint
5 Hang Power Cleans (125 for woman) I did 105
1:30 second plank

5 rounds
Rest 1:30 between each round

If you break up the 1:30 plank you have to add a 200 meter run to your next round.

105 min
Warm up + HSW practice - 5 m.

1.Gymnastics
A. Bfly CTB practice for 20 min
- Box 3 x 10
- Singles
- Kip swing + CTB 3 x 3+3

B. Bfly pull up practice for 10 min
- 8 8 9 7 = 32 reps

C. BMU practice for 15 min
- 1 1 2 2 2

2.Conditioning
A. EMOM32 (4 rounds):
1) BMU - 2 2 3 4
2) 6 + 6 walking lunge w/DB 2 x 15 kg
3) 12 cal row
4) 6 + 6 single arm OHS w/DB 25 lbs
5) 8 TTB
6) 12 cal run
7) 6 kip. HSPU
8) 12 cal AB
HR 161/176

100 Dubs (200 singles
50 HSPU (decline push ups)
40 Toes to Bar (knees to chest)
30 Shoulder to Overhead (60lbs)
20 Step Lunges (60lbs in front rack)

3 rounds:

400m
21 kettlebell (45 lbs)
12 pull-up

Bethel to home

10 ----> 1
KB Swing @ 35#
30 yard shuttle run

5:33

5 pull ups
10 burpee box jumps
15 thrusters (20kg/45lb)
20 sit ups

AMRAP 12 mins!!!!

5 Rounds

30 seconds – Max one arm kettlebell clean and push press 55/35 - 25 lbs

Rest 30 seconds

30 seconds – Max chest to bar pull ups - green&red bands

Rest 30 seconds

30 seconds – Max Double Unders

Rest 1 minute

Score is total repetitions

77

5x2 Clean Pulls @ 100-120% of 1RM

7 min. AMRAP:
5 Squat Clean to Thrusters 155/115lbs
15 Box Jumps

10 Toes to Bar
10 Walking Lunges with 1 arm holding 26# KB

5 rounds

9:35