Strenght

Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps

Conditioning

AMRAP 10'
20 box jumps
10 handstand push-ups

Mave 3 x 10

Barbell Complex
Deadlift
Hang Clean
Front Squat
Hang Snatch
Overhead Squat
Front Press
Bentover Row
Romanian Deadlift
6 Reps of each. Start with an empty bar and make 5# jumps until you cannot complete.
2 Minutes rest between rounds, hands must stay on the bar the entire time during the round
Made 4 rounds rx 45.50.55.60 - thought about 65 but had to let go of the bar :-(

THEN!
100m Prowler Push add weight each trip until you can no longer complete
started 50#s; 80.110.140.190.220 - final trip bonus - pull against tony and a resistance band!

First:
5 rounds of :
6 shoulder press @20x1
60 seconds rest
20 hollow rocks
60 seconds rest

Then:
5 Rounds FT of:
10 DB ground to Overhead @35# dbs
20 Meter 4-point ladder sprint
Exactly 60 seconds mandatory rest.

“Fight Gone Bad”

Wallballs 20/14

Sumo deadlift high pull 74/45

Box Jumps 20in

Push Press 75/45

Row (cal.)

Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

Score is total reps + calories on rower

3 Rounds

Buy in = 15 box jumps 24"

Then

21-18-15-12-9-6-3
Wall balls
Kb swings 1.5p*

*25y sandbag carry (80#, NO shouldering) between each lift.

Then

Cash out = 15 box jumps 24"

The buy in and cash out are part of the timed WOD. My time might be off by up to 30 seconds - timer died.

For Time:

• 150 Double Unders
• 100 Squats
• 75 Push Press (75lbs)
• 50 T2B
• 25 Burpee Pull Ups

Notes:

I got through the double unders in just over 4 minutes. I started with a string of 35 unbroken reps, followed by several strings of 7-15 reps unbroken. This represents a massive improvement over any previous double under work.
KStar and Diane Foo's video (Linked in workout) about proper body mechanics (i.e. the front hang position with ER wrists) really seemed to make the whole concept "click." I watched the video, walked into the box and ripped off a string of 15 or 20 cold, and felt very calm and in control. My previous best effort was about 10, and I felt hurried and all over the place.

“Fight Gone Bad”

Wallballs 20/14

Sumo deadlift high pull 74/45

Box Jumps 20in

Push Press 75/45

Row (cal.)

Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

Score is total reps + calories on rower

3 Rounds

For Time

Row 1000m

Then,

Squat Snatch (

5-5-3-3-1-1 @65%, 75%, 85%

125 Snatch, sad. Snatch is my least favorite lift.

5/3/1 Military Press
Warmup 5x55, 5x70, 5x86
Cycle 5x95, 110x5, 120x5+ (9)

WOD:
5RFT:
5 Push Press @ 115#
10 Push ups
15 Double unders