40-30-20-10

Hand release pushup
Wall ball (20)
Pull up (purple band)

20 min cutoff

pushups from the knees after 1st round
2 wall balls into last round @ 20 min cutoff
(this WOD felt so bad)

Strength

Dead lift

5X5

WOD

1 mile run (9:07)

75x Deadlifts

1 mile Row

Front Squat 5 x 5
115 - 135 - 155 - 165 - 175

then 8 rounds for time of
* 12 Sledge hammer (each arm)
* Sprint 200m

Bench
5x3@80%

Kettlebell Lactic Acid 30/30/30x3

-Double KB Push press/overhead lockout
-V-sit up/v-sit hold
-KB cleans/rack hold
-ring push-ups/hold in plank

Strength:
3×5 Back Squat* (1st Set @ 65% 1RM, 2nd @ 75%, 3rd @ 85%)

Conditioning – AMRAP in 20 Minutes:
400m Run
20 Hang Power Cleans (115/63) @95#
20 Front Squats (115/63) @95#

Result: 2+419
Finisher
AMRAP in 3min: ab-mat sit-ups

For time: 50 Ring Dips Run 400 meters or Row 500 Meters 50 Push-ups Run 400 meters or Row 500 Meters 50 Handstand push-ups Run 400 meters or Row 500 Meters

result: 18:59, running, Stink Bug

Bench
5x3@80% 205lbs

Kettlebell Lactic Acid 30/30/30x3

-Double KB Push press/overhead lockout 44lbs
-V-sit up/v-sit hold
-KB cleans/rack hold 53lbs
-ring push-ups/hold in plank

21-15-9
Thrusters 95#
Pull Ups

AM: 70 min
1.Aerobic work for 60 min
20 min bike
20 min crosstrainer
20 min bike
125/138
2.Mobility for 10 min

PM: 135 min
Warm up for 20 min + 10 m HSW
1.Gymnastics
A. MU practice for 70 min
- RS 3 x 6
- TWB 3 x 3
- HTR 2 x 1
- MU x 1
- MU + HTR 2 x 1+1
- MU 5 x 2
- Total of 14 MU

2.Skill work
A. Box jump & SU/DU practice for 10 min

3.Conditioning
A. 1 rnd of ATQ WOD 2:
10 BJO
12 cal row
20 DBS @ 20 lbs
10 BJO
12 cal row
40 SU
Time: 3.41

4.Core
A. 3 rounds:
12 curl up w/4 s. pause at top
30 s. side plank hold
20 bird dog

10-8-6-4-2:
Squat Clean
F.Squat
Push Press
(Every time you drop the bar, 5 Burpees Box Jump)