Warm Up

Run 200
*10 Thrusters at 45lbs
Run 200
*10 Thrusters at 65lbs
Run 200
*10 Thrusters at 95lbs

A. Pistol Volume - Add weight every round ( Finished with a POOD)
B. 4 Rounds
•440m Run
•5 SQ Cleans 185lbs
•5 Muscle Ups + Dips

25 Minute cut off

• Got through 3.5 Rounds in 20 mins then had a muscle up conniption... sigh Finished though. ** Bonus - Shouldered a 250lbs Atlas on third attempt. Probably will pay for that later.

Rest day, total workouts of the week 12 hours, x 7

Metcon: ke, la
Aer: ma, ti, to, pe = 3 h 50 min
Squat: -
BB: -

Gymnastics:
Pull up -
CTB - 90
TTB - 60
HSPU - 60

MU - ma, pe - 24
BMU - ke - 10
Bfly - 235
Bfly CTB - la
HSW - 55 m.

Sleep 5/7
Avg. tt. bed 22:25
Avg. t. asleep 7 h 55 min
EA. 43 kcal/FFM (FFM = 53.3 kg)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Squats, 1min rest, Row, 1min rest, Pullup, 1min rest, Situp, 1min Rest, Pushup, 1min Rest

Competitor Scale Up: Goblet Squats 45/30, 1min rest, Row, 1min rest, Rotating Bar Pullup, 1min rest, Weighted Situp 25/20, 1min Rest, Ring Pushup, 1min Rest

Complete 5 rounds for time:

30 Walking Overhead Lunges 135 lbs (15 ea leg)
Sprint 1 Full Gasser
30 KB Swings 2 pood
Rest 90 seconds between rounds

*Back knee has to barely touch the ground on the lunge to be counted.

I did this 5 days after having abdominal surgery for the 3rd time. It was rough but I made 3 rounds.

5 x 5 Front Squat
That means each set is a significant emotional event

Then for score: 1 minute of each exercise as many reps as possible
Thruster 95/65
Sledge strikes
Pullups
Box Jumps
Rest 1 minute
Then do it again!

1 min at each station, 15 seconds rest of: Double Unders, Wallball, deadlift 95/65, Double Unders, Burpees, KTE, Double Unders, Push Jerk 65/45, Box Jump 24/20, 3 rounds

10-Minutes to Determine Back Squat 1RM (135#)

3 Rounds of:
4 Front Squat
8 Back Squat
(95#)

12-Minute AMRAP
200m Run
15 KB Swings
15 Air Squats
(4 rounds + run)

Four Rounds of:
400m Run
25 Overhead Walking Lunges (25#-25#-10#)
25 Pull Ups (Jumping-Ringrows-Ringrows)
24:37

Record Time, Weight (OHWL), and Modifications (band? jumping? row instead of run?).