Every 2 mins for 16 mins:

6 Front Squats, 70 kg
6 Lateral Burpee (Over Barbell)s
Plank Hold, 30 secs

For time:
- 50 push ups.
- 100 sit-ups.
**** Alternate as you want.

Games Open WOD 12.4

Complete as many reps as possible in 12 minutes of,

150 Wallballs 20/14 (Men to 10′ target, women to 9′ target) - Karen- Finished in 8:28

90 Double unders

30 Muscle ups

Completed wall balls and 50 DU's... on about DU 25 or so, caught my rope and the metal piece holding it came off which messed me up, didnt get back into a good rthym after that. Still felt like i did ok though.

45 min/morning
WU for 10 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch from blocks (knee) + snatch – 15 x 1+1 @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight. > no blocks > hang power snatch + snatch
30 32.5 35 37.5 40

120 min/evening
WU for 10 min
Skill: BMU practice for 25 min

B. Clean and jerk – build to a heavy double (2 x 1+1) for the day
Note. Performed as 2 x 1 clean + 1 jerk
25 35 45 52.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a 2nd set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)
All movements as heavy as form allows (AHAFA), tempo free
A. Back squat
A1. 2 x 10, rest 1 minute before B1
A2. 2 x 8, rest 1 minute before B2
A3. 2 x 6, rest 1 minute before B3
Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 12, 10, 8 reps).

B. Strict (weighted) chest to bar pull up
B1. 2 x 5, rest 1 minute before C1 2x5x5kg
B2. 2 x 4, rest 1 minute before C2 2x4x5kg
B3. 2 x 3, rest 1 minute before C3 2x3x5kg

C. Strict (weighted) dip
C1. 2 x 5, rest 2 minutes before A2 2x5
C2. 2 x 4, rest 2 minutes before A3 2x4x5kg
C3. 2 x 3, rest 2 minutes before A1 2x3x5kg

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

10 rounds for time:
10 Back squats @ 135
20 situps

Hip thrusters 9-9-9
50-50-50 kg

7 rounds f.t.

7 K2E
7 Pullups
7 KB Pushpress

We want to wish a Happy Happy B-Day to one of our newest members Cameron, so here is to you Cameron the "Mosh Pit"

2/3 Mile Run
10 Combo's
200 Butterfly Sit-Ups
300 Air Squats
1 Mile Run

For Time:
30 Clean & Jerks, 135#/95#

20 lunges
10 burpees
20 push-ups

50 DL 135Lb
50 Push-ups
50 KS 24Kg
50 Clean & Jerk 135Lb
50 Pull-ups
50 Taters 24Kg
50 BJ 20"
50 Wall Climbs
50 Knee to Elbows
50 DU