6 rounds for time:

23 burpees
12 pull-ups

Special Mary

For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

120 min

Skill: MU practice for 20 min

1.SPP (Skill)
A. Ring muscle up – 30 repetitions for time
Time cap. 10 minutes
Note. Record your set breakdown (e.g. 8+7+5+5+5)
Result: 11 MU, singles

B. GHD sit-ups – 50 repetitions for time
Time cap. 3 minutes
Result: 2.01
Sets: 20+20+10

B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
Time cap. 5 minutes
Result: 0 reps

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice
Repeat part A after the movement flow
C. Prep all of the movements in the main conditioning piece of the day
D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Rounds: 4.35 + 4.35 + 4.45 = 13.55

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Rounds: 2.00 + 2.00 + 1.55 + 0.10

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Result: 3 rounds + 2 power snatch = 74 reps @ second part
185/193

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

70kg bw

8-25
8-25
9-20
7-21
6-30

200 m run

15 12 9
Squats
Box jump
Kb swing
Push up

24 inch box
44 lb Kb

5 ROUNDS FOR TIME
*all done with a 24kg/53# KB

5 RIGHT ARM KB SNATCH
5 LEFT ARM KB SNATCH
10 KB SWINGS (FULL)
15 GOBLET SQUATS

The time it takes to do a round must hold plank position for same length of time
**10 burpee penalty for setting weight down during individual round - must be completed immediately
** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

RESULT: 16:04 (NO PENALTIES)

work up to your max load on:
back squat= 175# (up 40#)
shoulder press= 95# ( no improvement :( )
deadlift= 215# (up 50#)

total score of 485

7 rounds for time of:
10 HSPU
10 SDHP
10 L pull-ups

AMRAP in 7 min. of:
10 squat cleans @ 65#
20 sit-ups

4 rounds plus 3 sit-ups

BW BK Squats (max reps), 7 x burpee box jumps