Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters

Max effort. Work up to 2RM or 1RM if feeling strong today.

Max effort, work up to 2RM, 1RM only if feeling strong not neccesseary

21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups

12 rnds under aerobic stresshold
Row 500m
SkiErg 500m

130 min

1.JG SC 11.5.2018
A. 3 rounds of:
- 20 reps each LYTP
- 5 TGU/arm - 8 kg

B. 3 rounds of:
- 30 s. floor planche lean w/ext. rot.

2.Own skill
A. HSW practice for 20 min

B. Ring MU practice for 35 min
- Progressions
- Ring MU x 1 + attempts

3.CF JKL wod 11.5.2018

4.Gymnastics
A. EMOM8:
5 kipping HSPU - abmat + 10 kg plates

50-40-30-20-10 of

4ct mountain climbers
Dips
Leg levers

400m run after every triplet

CFM game of "SPUD"

Squats
Pushups
sitUps
Dash (100m * round #)

Round 1= 10
Round 2 = 20 etc

Played four rounds.
Team lost game, did
Round 1 SPUD
Round 2
Round 3 SPUD
Round 4 SPUD

At end of game, did round 2 (except for dash).

Heavy
Kettlebell Push Presses 41X1

@12kg

5 rounds
One bar only
5 rounds for time,

12 Deadlifts 155/105

9 Hang power cleans

6 Push jerks

USING ONLY 1 BAR
2 rounds unbroken, all DL/PJ rounds unbroken. HPC broken into 4 + 4 + 1 into PJ. Go fast, very fast. do not rest.
Beat last time by nearly 2 minutes, need to do 70# next time. right hand was numb. wore wrist wraps.