3rds

1min overhead squat 45lbs 13, 14, 15
1min rest
1min TTB 19, 17, 15
1min rest
200m row

Strength: 60%, 65%, 70% x5 Back Squats

WOD: 3 RFT
7 C2B Pull Ups
400m Run
7 C2B Pull Ups
2 min rest between rounds

Post WOD: 3x25 situp sprints

Hang clean 3-3-3-3-3
AMRAP
400m run
21 hand release pushups
15 butterfly sit ups
9 18" box jumps

Cash out
500m row

120 min
Warm up EMOM12 + 10 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 6 7 7 8 7 7 9 7 = 58 reps

B. Handstand push up strength:
4 sets: AMRAP -2 reps 5 s. eccentric HSPU
- Rest 60s-
- 8 7 5 4 reps

C. Handstand push up skills:
- 10 min to find max deficit for kipping HSPU triple
- 15 + 10 kg plates under hands

2.Weightlifting
A. Jerk from blocks
- Heavy triple of the day
- Drop every rep!

B. Every minute on the minute for 10 minutes:
Power clean + 3 Shoulder to overhead @ 45+kg
- 50 kg

Strength: 5 - 5 - 5 back squats (60%, 65%, 70% ) 75, 85, 95
WOD:
3 rounds for time:

7 C2B Pullups
400 m run
7 C2B Pullups

2 minute rest between each round

Post WOD:
3 sets of 25 situps.

STRENGTH
Shoulder Press
5 x 60% of 1RM
5 x 65%
5 x 70%
75,85,95

WOD
AMRAP in 12 mins
5 handstand pushups :did box push ups
7 ground to overhead (95#)
9 air squats

POST
50 rings dips in as few sets as possible.
4 sets w/ blue band

20 18 12 Push ups/ Rows
10 8 6 6 Dumbbell Curl/Push Press

20 18 12 Push ups/ Rows
10 8 6 6 Dumbbell Curl/Push Press

25lb DB

at home workouts. forced to work in the basement to avoid the heat. I'll add some 45lb piston presses into the mix.

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec.

185/185/185/205/205/215/225 (missed jerk)

Strength

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

310/325/345/360(f)/345

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.

125/125/125/125

2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.

275/275/275/275

For Time:
Reps of 10 down to 1
Deadlifts @ 225#
Dead Hang Pullups
Ring Dips

5 Rounds:
100ft Bear Crawl
100ft Buddy Carry
100ft Farmers Carry