3 * max. Toisto

Ladder Drills for warm up

25lb Sand Bag run 200 meters x2 rounds

Box Jumps on 3 stacked 40lb plates to practice hip thrust 2 get 2 top & finally get it now. (60 reps)

Burpees 70 in total

Tire Flips (100lbs) 16 times. WICKED FUN
14kb kettlebell swings-40 Reps
120 Jumping Jacks

15 Box Jumps (30 inch box)
1 Bear Crawl Lap
8 KB swings - 70lb KB

30 double unders
25 pushups
20 db squat cleans (30/20)

3 rounds

Team of 4
Row 3000 (750 each)
Thrusters (1 work at a time)

Warmup - 4min Row
3 Rounds of
6 Pushup
6 Squats
6 Step up - 20in box
6 Lunges

Skill
Ring work - Ring pushups/ring dips/ring rows 2 rounds 5-8 reps each.

WOD
20min AMRAP
10 Ring Rows
20 Ring Pushups
30 Box jumps 24in
40 Walking OH Lunges (40 total steps with 45# plate)
50 Calorie Row
40 Walking OH Lunges (40 total steps with 45# plate)
30 Box Jumps 24in
20 Ring Pushups
10 Ring Rows

1 Full round. reached OH Lunges but did not touch knee to ground on my rep so not counted. All ring rows, ring pushups and box jumps for round 2.

1:00 rest between each

31.06
34.57
34.54
36.12
36.36
37.50

For time:

• 5 ring handstand push-ups
• 5 squat cleans, 185 / 125 lb.
• 10 strict handstand push-ups
• 10 squat cleans, 155 /105 lb.
• 20 handstand push-ups
• 20 squat cleans, 135 / 95 lb.
• 40 ring dips
• 40 squat cleans, 95 / 65 lb.

DE warm up
12 sets 3 reps dead hang pull ups

12.3
15 box jumps
12 push press 115
9 toe to bars

AMRAP in 18 mins.

Did worse than I wanted to.......

Ran a local event, 5K in 29:29. Quad cramped up on me mid-way through, slowed me down considerably.