120 min

1.Skill: HSW practice for 15 min

2.Jacked gymnastics

A. Butterfly pull up progressions
B. Strict pull up, 3 x AMAP, rest 90 sec. b.s.
12 8 7

3.Strength

A. Deficit kipping HSPU - 5 x 3

B. 3 rounds:
B1. Back squat
B2. Single arm DB push press
8 x 35 8 x 35 12 x 35 lbs

C. 3 rounds:
C1. Hip thrust
3 x 12 x 55
C2. Hamstring machine
3 x 10 x 7.5

Squat challenge L9

20 Min AMRAP:
50 Double Unders subbed 150 singles so I wouldn't have DU marks for the wedding I have to go to this weekend!
5 Wall Walks - Shoulder hurt after 1st round switched to 10 Medball cleans
10 HR Pushups - Subbed 10 box jumps
15 KB swings 1.5

3 3/4 Rounds

A.
Amanda

Rest 15 min

B.
3rds:
10 Dumbell OHS with left arm m: 35-25kg f:25-15kg
10 c2b
10 Dumbell OHS with right arm
10 c2b

Rest 10min

C.
3 rds For time:
60 DU
40/36 cal row
20 double dumbell stoh m: 25-20kg f:20-15 kg

Main focus on Amanda!!

For time
50 cal Skierg

10 RFT
4 strict pull up
4 ring dips
7 deep press up
12 kB swing 16kg

21-15-9
Squat clean 60kg
sit up

8.8k Run

6x
2 power clean + 1squat clean @70-80%

1. Ab 1min
2. Bar Mu 5
3. Row 1min
4. HSPU 10
5. Du 50
6. Pistols 10

For time
5-10-15-20-25-20-15-10-5
Unbroken rkb swings