In Teams of 2 complete the following, share work as evenly as possible.

100 x Ring Pushups
100 x Ring Horizontal Inverted Rows
100 x Ring Dips
100 x 2 handed Single Ring Horizontal Row with feet on a chair. Change Rings after each row.
100 x Toes through rings.

4 Rounds of Tabata Push Ups

10 AMPAP (do whatever movements you want and try to accumulate the most points in 10mins)
- Air Squat = 1 point
- 30kg Hang Clean & Jerk = 2 Points
- Burpee (hand release - both hands touch head at bottom, clap above head at top) = 3 Points
Matty O: AS = 110 reps = 110 points
HC&J = 30 reps = 60 points
B = 70 reps = 210 points
TOTAL = 390 points

Rest 5 mins:

Filthy 50 - 12min Cap:
- 50 x 5kg Turkish Get Ups
- 50 x 20kg Barbell OH Lunges
- 50 x 20kg Hang Snatches
- 50 x Sit Ups
- 50 x 20kg Thrusters
- 50 x 5kg Wind Mills

• Only got up to 40th Thruster

Overhead Squat 1 RM

Hamstring Curl Machine:
- 26kg x 3 (each leg)

20kg Plate OH Sideways Lunge: 3 x 7 (each Leg)

Pistol Squats: 3 x 5 (each Leg)

Hang Squat Snatch:
- 20kg x 10,
- 30kg x 10 x 2

Day 1 of Week 4 Smolov

4x9@175
After double work saturday (squats @185, wallballs, lunges & rowing) my hip/groin is kind of sore. Will definitely NOT be doing additional squat movements at any point this week

Also, was able to jump the pullup into the full dip for muscle ups 7 times!

Tabata “Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Actually took me probably a few rounds into my second move before realizing I would stop at my lowest #, maybe the long weekend got me thinking all screwed up, so think I could have ended up with a higher total.

20 Cal Row
30 Burpees
40 KB Swings 1.5pd
50 TTB
60 OH Lunges 45#
200m sprint

Skill:
12x2 box squats (155#)

WOD:
10 minute AMRAP
- 10 SDLHP (95#)
- 20 Russian twists (20#)

7 rounds + 17 reps

10 push-ups

3 Rounds for time
359m run
21 KB Swings 1.5pood
12 Pullups

Time - 9:34