170 min*
Warm up 20 min

1.HSW
- 20 m.

2.MU
- Skill drills
- MU 2x1+5x2
- MU+HTR 2x1+1
- Total reps - 14

3.BFLY + BCTB
- Bfly 3x7
- Box drills 3x10
- KCTB 2x5
- BCTB 6x1

4.HSPU strength
A. 3-5 sets: Assisted lift off + pike push up - 5 5 5

B. Slow eccentric Strict HSPU on dumbells 3x5
- Knees on box

5.Back squat
A. 4 sets:
3 Back squats @ 73-78 kg
- Rest 15 s
3 High box jumps - 30" + 15 kg plate
- Rest as needed

6.Strength
A. 4 sets:
15 DB Bench - 15 20 20 20 lbs
10+10 Single arm DB High pulls - 15 20 20 20 lbs
- Rest 2 min between sets

B. 3 sets:
10 side lat raise - 10 10 10 lbs
15 bicep curls - 15 15 15 kg

20 cal bike
40m front rack carry
40m farmers walk
Rest 2 min

150 min
Warm up 10 min

1.HSW skill

2.1 ¼ Front squat
Build to challenging set of 3
25 35 45 50 55 60

3.Hang squat clean
A. Build to heavy set of 5

4.Strength
A. 4 sets:
Staggered stance KB RDL x 10+10 - 12 16 16 16 kg
KB Front rack step up x 10 - 12 16 16 16 kg
- Rest 60-90 s. between sets, alternate movements

5.BFLY pull up
- 30 reps

6.Core
- EMOM7: abs

push press (75 lbs)
kettlebell (45 lbs)
box jump (20")
wallball (20 lbs)
SDHP (75 lbs)

AM: 50 min
Warm up for 30 min

1 mile / 1600 m run for time
Result: 6.15
HR 177/188

Cool down for 10 min

PM: 160 min
Warm up for 20 min
- 10 TTB
- 13 m. HSW

1.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 9x1 + 8x2 - 25 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 30

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 30

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 6 reps

2.Push press
A. 4 RM
- Max 2 sets

B. 5 sets:
2 Push presses @ 4 RM - 52 kg
8 Supinated bent over row (As heavy as possible!) - 50 50 50 50 45 kg
- Rest as needed

3.Core
A. Accumulate 50 KB Side bends per side - 24 kg

Hero WOD: Bull (scaled)

2 Rounds
200 double unders
50 OHS 135 lbs
50 pullups
1 mile run

what I did...

2 Rounds
200 double unders (150 for second round)
25 OHS 115 lbs
50 pullups
1 mile run (0.5 mile run second time because of heat)

160 min
Warm up for 15 min

1.Gymnastics
A. Bar MU Drills
- 3 3 3 2 reps

2.Power snatch
A.1 RM

3.Metcon
A. 25 min AMRAP:
800 m Run
10 Squat snatches 60/40 > 35 kg
5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
- Rest 60 s. between rounds
- When at 25:00, finish the round you are on!
- Result: 4 rounds done in 30.00
- Round times: 6.42, 6.53, 6.38, 6.44
- HR 170/180

4.Strength
A. 3 sets:
SHSPU knees on box - 6 7 8

B. 3 sets:
10 bicep curl & press - 15 15 15 lbs
8 sa. DB row - 35 35 35 lbs

C. 3 sets:
12 side lat raise - 10 10 10 lbs
10 push ups

D. 3 sets:
15 bicep curls 15 kg

E. EMOM7: abs

AM: 60 min
Warm up 25 min
1.Running intervals
2 x 1600 m @ 340-350 s.
- Rest as needed - 10 min
- 6.47
- 6.41
Cool down 10 min

PM: 160 min
Warm up 15 min

1.HSW
- 16 m.

2.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 7x1 + 8x2 - 23 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 50

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 40

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 11 reps

3.Push press
A. 6 RM
- Max 2 sets

B. 5 sets:
4 Push press @ 6 RM weight - 47.5 kg
- Rest 20 s.
8 Standing DB Bent over rows - 30 30 35 35 35 lbs

4.Core
A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10