Event 1 Deadlift Ladder 225,255,285,315,345,375,405 - Max 375
Event 2 1 min per arm 53lbs kb snatch with 1 min of burpees Total 123
Event 3A Farmers Carry 53lbs kb 5min as many laps as possible Laps 8.75 1st place
Event 3B 95lbs barbell overhead lockout Last man standing Time 1:12
Event 4 Team 4 person team carry 115lbs barbell 1/2 mile w/ 35lbs kb, 2 person on barbell at all times and other 2 people have to carry each other, barbell and kb never touch the ground, Then 1/2 mile run back Time 23:45

I have no idea how or why this happened, but ... I somehow managed to PR Diane this morning, taking 4:23 off my time. WTF?!?! Apparently, learning to kip HSPUs is the trick!

Warm Up:
2x
10 Dead Lifts
7 Pull Ups
5 Jumping Squats

Mobility:
PNF Hamstring
Pain ball on gluteus
PVC pass through

MetCon:
Diane
21-15-9
Dead Lifts @ 225 lbs
Handstand Push Ups

Running “Fran”

21 Thrusters 95/65

21 Pull ups

400m Run

15 Thrusters

15 Pull ups

400m Run

9 Thrusters

9 Pull ups

400m Run

Tabata This athlete's choice!

Choose 5 of the following exercises for your Tabata This. Don't forget your weaknesses :)

Score is the lowest number of reps in any set of the exercise. Then add all of the exercises scores for a total.

TTB
Pull ups
Box Jumps
Push ups
Sit ups
Air squats
HSPU
Burpees
This will be done in partners with one partner being the judge/counter.

My Events were: TTB, Pullups, Situps, Air Squats, Push ups

Tabata- 8 rounds/ 20 sec work/ 10 Sec rest/ for each exercise
Wall Balls (20/14)
HR PushUps
DB Snatches (40/25)
KB Swings (53/35)
Deadlifts (135/95)
Box Jumps (24/20)
Burpees
Med Ball Situps (6lb ball against wall)

(Score the lowest number of reps for each exercise)

Tabata This athlete's choice!

Choose 5 of the following exercises for your Tabata This. Don't forget your weaknesses :)

Score is the lowest number of reps in any set of the exercise. Then add all of the exercises scores for a total.

TTB
Pull ups
Box Jumps
Push ups
Sit ups
Air squats
HSPU
Burpees
This will be done in partners with one partner being the judge/counter.

My Events were: TTB 6, Pullups 5, Situps 10, Air Squats 15, Push ups 5

Tabata This athlete's choice!

Choose 5 of the following exercises for your Tabata This. Don't forget your weaknesses :)

Score is the lowest number of reps in any set of the exercise. Then add all of the exercises scores for a total.

TTB
Pull ups
Box Jumps
Push ups
Sit ups
Air squats
HSPU
Burpees
This will be done in partners with one partner being the judge/counter.

My Events were: TTB 2, Pullups 2, Situps 8, Air Squats 13, Push ups 3

Baseline: ROM Drills. Every minute on the minute for 10 minutes: 1x suicide run (0m-5m-10m), 10x push up.

Work capacity: 5 rounds: Max rep back squat (170#), max rep hand stand push up, rest 60 sec.
6/7 - 6/6 - 6/7 - 4/4 - 4/4

Durability: 30 minutes Cardio.
3 rounds: 10x GHD sit up, 30sec/30sec side bridge, 10x slashers (30#), 10x reverse hypers.

Turkish Getups 75 of them at 10lbs
Power clean 3 for 8 min EMOTM @65#

Chin Ups:
- work:rest = 1:1
- 10, 8, 6, 4. 2

Standing Dumbbell Hammer Curls + Weighted Dip + Dip:
- 10kg x 5 (each arm) + 0 + 5
- 20kg x 10 + 40kg x 1 + 7
- 22kg x 8, 14kg x 2 + 50kg x 1 + 7
- 24kg x 6, 14kg x 4 + 60kg x 1 + 7
- 26kg x 4, 14kg x 6 + 0+ 7

Standing Arnie Curls + Weighted Dip:
- 14kg x 10 (each arm) + 20kg x 10
- 14kg x 10 + 15kg x 10
- 14kg x 10 + 10kg x 10

Standing Ezi Bar Curl + Seated Ezi Bar Tricep Press:
- 20kg x 7 + 20kg x 7
- 25kg x 7 + 20kg x 7
- 30kg x 7 + 20kg x 7

Dumbbell Hammer Curl (Palms in) + Tricep Cable Pull Down (single arm):
- 12kg x 7 (each arm) + 6.25kg x 7 (each arm)
- 12kg x 7 + 8.75kg x 7
- 12kg x 7 + 11.25kg x 7

5 rounds:
- Row 200m + 14 alternating leg Pistol Squats + 7 Burpees

In teams of 2:
- one person running, whilst other does max work, when person finishes 200m run, swap
- repeat until all work done
- 100 x 24KB Swings
- 100 x Push Ups
- 100 x 9kg Med Ball Sit Ups