For Time:
50 Double-Unders
50 Sit-Ups
40 Double-Unders
40 Sit-Ups
30 Double-Unders
30 Sit-Ups
20 Double-Unders
20 Sit-Ups
10 Double-Unders
10 Sit-Ups

Cardio W-Up
Mobility Circuit
BB W-Up

BB Hang Cleans working up to 1RM.

20-min AMRAP:
5 Burpee Pull-Ups
10 KB Swings (32kg)
15 BB Thrusters (75#)

Annie x6:48

6 x 6 Seated Calf Raise (195#)

For time:
50 BB Deadlift (135#)
50 Box Jump (24")
--Time: 5:33 (pr)--
25 KB Clean & Press per side (16kg)
Time: 8:49

Rest

For time:
21 BB Deadlift
21 Box Jump
12 KB Clean & Press
15 BB Deadlift
15 Box Jump
8 KB Clean & Press
9 BB Deadlift
9 Box Jump
5 KB Clean & Press
Time: 7:40

Run 1 mile
Row 2000 m
Run 1 mile
time 32:00

Double Under practice 10 mins

Weighted lunges 4x14 reps

Strength: 5 - 3 - 1+ back squats (75%, 85%, 95% of 1RM)

Metcon:
-5 minutes: AMRAP handstand pushups
-4 minutes: AMRAP air squats
-3 minutes: AMRAP pushups
-2 minutes: AMRAP KB swings (53/35)
-1 minute: AMRAP pullups

Metcon:
-HSPU: 41
-Squats: 115
-Pushups: 54
-KB: 21 (40# KB)
-Pullups: 7 (strict)

Originally counted 217 reps but forgot to add KB Swings.

Work to Rest Ratio - 1:1

2 Rounds:
50 calorie row (@7/8)
Rest
40 calorie row (@7/8)
Rest
30 calorie row (@7/8)
Rest
20 calorie row (@7/8)
Rest
10 calorie row (@7/8)

Post better time.

20-min AMRAP:

2-3 BB Bench Press (235#)
5 Alt. Pistol Squats (10#)
10 T2B

5 Rounds For Time:

15 Back Extension
10 Plate Pinch Press (10#s)
10 DB Rear Delt Raises (20#)
10 DB Windmills (15#)

Monday 25th June

This was an interesting WOD. I was close to pukie on the second round of the second WOD and lost a minute while swallowing down yesterdays food AGAIN!

WOD 1 - 6 Rounds

10min AMRAP

• 6 Box Jumps
• 12 KB Swing (24kg/16kg)
• 6 Toes 2 Bar
• 12 HRPU

WOD 2 - 07:18

2 Rounds For Time

• 20 Wall Balls
• 15 SDHP (30kg/15kg)
• 10 Push Press (30kg/15kg)
• 5 Pull Ups