Heavy single for weighted pull up

15 min. AMRAP

21 HSPU
15 Bar Facing Burpees
9 Squat Clean 60 kg.

Katie:

Warm Up; 10-8-6
Push Press @ 45#
Burpees
Ring Row
WOD 21-15-9
Deadlift @ 55#
Cal on Bike
7:53 (original time over 10 min)

Katies Measurements
L Leg 221/2
R Leg 221/2
Belly- 45
Right Arm- 14.5
Left Arm- 14.5
Hips- 44

21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

Bench press
3-3-3-3-3

185
195
205
210
215

Deadlift
5-5-5-5-5
110(242), 115(253), 120(264), 125(275), 130(286)

3 RFT
10 Squat cleans 135lbs
20 Box jumps 24"

AM: 60 min
1.PK: 4 x 2000 m Ski-erg
1) 2.42.4/500 m - 121/131
2) 2.37.8/500 m - 135/145
3) 2.33.2/500 m - 146/156
4) 2.28.1/500 m - 154/164
2.Mobility for 10 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 22 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 + 1 x 8/s.
- Kip swing + CTB 10 x 3+3

C. Bfly practice for 10 min
- Total of 55 reps

D.Toes to Bar practice for 10 min

E. 3 sets:
10 s ME toes to bar - 6 6 6
30 s steady pace tuck ups
-20 s rest-
10 s ME Kipping HSPU - 5 5 4
30 s Shoulder presses with stick
-50 s Rest-

2.Conditioning
A. For cal:
Tabata assault bike
- 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
-Rest 2min-
Reverse Tabata assault bike
- 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

3.Strength
A. 4 sets: > 3 sets
20 Horizontal row > 10 reps - 20 20 20 kg
15+15 Half kneeling DB press - 15 15 15 lbs
20+20 Side crunches
-Rest 90 s between rounds-

back squat waves
3 rounds 3 min rest between sets
5 A
3 B
1 C
5 B
3 C
1 D
5 C
3 D
1 E

(1+1)-…-1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
1RM
Pause above the knees.

Clean
for max.
5-5-3-3-1-1-1

135x5
185x5
205x3
205x3
225 fail multiple