Two Parts (with a Partner)
Side "A": "The Break Up"

EMOM for As Long As Possible:
1st minute: 1 Push Press @50/30kg + 1 Burpee
2nd minute: 2 Push Presses @50/30kg + 2 Burpees
3rd minute: 3 Push Presses @50/30kg + 3 Burpees
etc...

10 minutes Rest

Side "B": "The Make Up"

6 Rounds (alternating) for Time of:
5 Squat Cleans @50/30kg
10 Pull-Ups
200 meter Row

Three Rounds (1 Minute Each) of:

Rowing for Calories
Russian Kettlebell Swings
24" Box Jumps (I did step-ups)
45lb Push Press
45lb Front Squats
Rest

Total Reps (Points): 287

BW: 130

Notes:
The iPhone has a really cool "Tabata" timer that can be used for this WOD; just set the intervals to 9 and the interval duration and rest time to 60 seconds, for a total workout time of 18 minutes.

Strength: Pull up programme week 4

Wod: for time “Donald burns”
20 Back Squats@60/40
400m Run
20 Deadlifts@60/40
400m Run
20 Cleans@60/40
400m Run
30 Thrusters@60/40
400m Run

Wod: pace run , and break movements into small manageable sets.

10min AMRAP of:
* 5 power cleans
* 10 burpees
* 50 DUs

1 minute body length broad jumps
1 minute rope climbs - scaled
1 minute pistols - still have to hold onto the rings for a bit of balance assistance
1 minute knees to elbows - tried as high as possible
1 minute burpees
1 minute rest

3 rounds

Score: 189

21-15-9
KB swing
wall balls
pull-ups

HSPU & Strict Pull Ups
5 x 5

• game style HSPU with plates/ab mat

10 min AMRAP:
3 x 165lb. Clean and Jerk
6 x Burpee Box Jump (24")
9 x KB OH Swing (70lb)

5 RDS:
Burpee-Muscle-ups 1'AMRAP
Rest 1'

AMRAP 12 Min
5 Clean 40/20kg
5 Bar Facing Burpees
5 Push press 40/20kg

Strenght: Hang Power Snatch

3-3-3-3-3

for time
4 rft

10 burpee pull ups
35 squat
10 ring row