– Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

3 Rounds

400M Run
21 KB Swing #53/35
12 Pull ups

3x3 40 kg
3x2 50 kg
3 @ 60 kg
3,3,3 @ 65 kg

50 Box Jumps @ 24"
(50 Jumping Pull Ups) forgot to do them
50 Kettleball Swings @ 12 kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press @ 20 kg
50 Back Extensions
50 Wall Ball Shots @ 11 kg
50 Burpees
50 Double Unders
For time

Warmup
500m run
10x crab walk
10x monster walk
10x side plank clam shell
10x hip bridge
10x external shoulder rotation 15# band
10x internal shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band

Speed and Quickness
3 rounds
-100x Single unders
-10x truck bed jumps
-10x Mt. Climbers
-10x underswitches
-2x10m Silverback Gorilla shuffles
-500m air bike sprint

Gymnastics WOD (courtesy of www.crossfitgymnastics.com)

3 x 5 Butterfly Mount
4 x :20's Dragonfly hold
3 x 10 DB OHS (35#)

Met Con:
4 rounds for time
10 candlestick to pistol
12 HSPU

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension

165# no band

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

165-170-175-180-185

Conditioning

4 rounds of:

2 min. ME kb swing 35#
-rest 1 minute
1 min. Alt arm/leg plank lift
-rest 1 minute

Midline

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

back xtension

1b) 3X20 UB GHD Situps – rest 60 sec.

half ball situps

Max clean

Tabata Backsquat to 100 85# stopped at 64, hurt knee

50-40-30-20-10
Double Unders - 2x single unders
Sit ups

Every 30 seconds for 10 minutes
155# power clean

30# weighted pu

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
105
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
150

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

170

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
125#

Conditioning

7 minute AMRAP of:

50 Double-Unders 2x single unders
15 HSPU 40# db press
2 rds + 7 hspu