Annie
50-40-30-20-10
double unders
sit ups
10 min cap. Must try double unders. 1 min cap for double under attempts.
9:34

9-15-21
snatch grip deadlifts (85#)
bar facing burpees
6:29

120 min
Warm up for 15 min
1.Gymnastics
A. MU practice for 80 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 2
-1 swing + 1 MU x 5
- 2 swing + 1 MU + 1 HTR x 7
- Total of 14 MU (+ 6 attempts)

2.Strength
A. Banded deadlift
Fast triples up to 70% effort

B. 3 sets:
12+12 KB Single leg RDL - 20 kg
5+5 Half kneeling Bottom up KB Press - 6 kg
8+8 Lateral box step ups (high box, no weight)

Pre-WOD
5 X 3 Bench Press
8 Minute AMRAP or 100 Reps
Dumbbell Push Up Rows (35/25#)
Post WOD
5 X 50 meter XPO Sled

Deadlift 1 RM

140 min
Warm up for 25 min
1.Gymnastics
A. HSW drills & practice
- 15 m

B. BMU practice for 20 min
- 7 x 3 = 21 BMU

C. Bfly pull up practice for 10 min
- 40 bfly

2.Aerobic work
A. 2 rounds:
15 min Bike
15 min Row
- Slightly faster on the 2nd round.
Round 1: 2.24.8/1000 m, 2.24.0/500 m
Round 2: 2.21.3/1000 m, 2.21.1/500 m

3.Strength
A. 3 sets:
6 Deficit push ups (slow)
8 Cuban press complexes
10s Active hang
10s Passive hang

• Rest 90s-

Bench Press 1 RM

Run 30 minutes for distance

3.54miles

Thruster

Back Squat 1 RM

Clean 1 RM