Warm Up

500m Row
Mobility Work

Skill/Strength

Thrusters -
3-3-3-3-3

Warmup type weight - I did 95lbs

WOD

For Time:

Air Force 95/65 RX - I did 75lbs

20 Thrusters
20 SDHP
20 Push Jerk
20 OH Squat

*** Every Minute on the Minute Complete 4 Burpees ***

On paper this looked easy enough... ha... not the case... this was a killer WOD

AM: 70 min
Warm up 30 min

1.Running intervals
1600m @ Fast pace! - 6.37
- Walk rest 600m-
1200m @ 305-310s - 5.03
- Walk rest 400m-
1000m @ 245-255s - 4.07

Cool down for 10 min

PM: 165 min
Warm up for 15 min

1.HSW
- 23 m.

2.Ring Muscle up practice
False grip low amplitude ring swings
- Accumulate 80 reps
Muscle up
- 10x1 + 2x2
- 14 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps - not done

3.Shoulder press
A. 1 RM

4.Accessory
A. 3 x 20-30 s./side Single leg GHD Hold - 20 20 20 s.

B. Accumulate 50 KB Side bends per side @ 24 kg

C. 50 push ups

D. 4 sets:
8 Seated rope pulls

E. 3 sets:
8 KB bottom up press - 6 6 6 kg
10 side lat raise - 10 10 10 lbs
7/s. bicep curls - 25 25 20 lbs

AM: 60 min
2 min run/1 min walk

PM:130 min
Warm up 20 min

1.HSW
- 24 m.

2.BMU
- Drills
- 8x1 + 5x2
- 18 reps

3.Bfly
- 60 reps

4.Snatch + Overhead squat
Heavy 1+2 for the day

5.Every 30 s. for 10 minutes
1 Snatch from ground @ 85-90% of 2)
- 42.5 kg

6.Accessory
- not done

15 min. AMRAP
1-2-3-4-5-6-7-8....
60kg. D-Ball
60kg. Snatch

21-15-9
Cal ski-erg
Toes to bar

for time
DU : 100-80-60-40-20
AB-Situp : 50-40-30-20-10
Deadlift 125kg : 10-8-6-4-2

so one time trough like: 100 DU, 50 AB, 10 DL, 80 DU, 40 AB, 8 DL.....

3 rounds of
20 x sit-up
20 x ring dip

10 rounds of:
10 x kettlebell swing 24kg
10 x box jump 10 kg. vest

5-5-3-3-1-1-1