Swim Repeat 200m, recover 2:30 until form/pace deteriorates
Bike Repeat 2M, recover 2:30 until form/pace deteriorates
Run Repeat 1k, recover 2:30 until form/pace deteriorates
Row Repeat 1200m, recover 2:30 until form/pace deteriorates

Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

15 Jun
RoughTough

3 minutes of max rounds (AMRAP)
(So viele Runden wie möglich)

3 heavy jerks

6 pushups

9 situps

then rest 1 min/ 1 Min Pause repeat 3 times/ 3 mal wiederholen.

Choose ONE of the following sports:
Swim 1400m TT
Bike 30M TT
Run 12M TT
Row 15k TT

EMOTM for 15 min:
1) 1min Rack Hold (heavy!)
2) Row 250/200m
3) rest

Build to 90% or so of your 1-RM Back Squat, and then…

One set of:
Back Squat x Max Reps @ 85% of your 1-RM

13 Jun
It will hurt

1-10 leiter/ladder of:

ring dips

front squats

3 Giant Sets:
Max Handstand Push-ups (7,5cm / 5cm Deficit)
Max Handstand Push-ups (5 / 2,5cm Deficit)
Max Handstand Push-ups (No Deficit)

Rest 3 Minutes Between Sets

*1 Giant Set Is Max HSPU @ Each Deficit   

Partner Workout

1 RM Bench or 1 RM Deadlift

Then 1 minute Max Muscle Ups (5pts) and Max Pullups (1pt)

Then

400 M Run w/50# Sandbag
21-15-9 T2B + Power Clean 135#
400 M Run w/50# Sandbag

Both Partners complete final wod.

End up with a PR on the Bench Press, Worked up to 235# failed at 245#. Didnt attempt muscle ups went straight to pullups and completed 25 straight Kips, then worked out the remainder to 32 total.

Final WOD about killed me it felt like, together we ended up somewhere around 18 minutes I was told.

A. 1min Rack hold heavy 90kg, B. 1min Row 250m, C. Rest