For time:
1000m row
20 GHD sit ups
750m row
40 T2B
500m row
60 Sit ups

K2E. Really need to work on T2B

WOD: (Scaled Pistols using green band)
• Run 800m
• 15 Pistols-Left
• 15 Pistols-Right
• 40 Push-Ups
• Run 400m
• 10 Pistols-Left
• 10 Pistols-Right
• 30 Push-Ups
• Run 200m
• 5 Pistols-Left
• 5 Pistols-Right
• 20 Push-Ups

WOD: (Scaled: 3 rounds)
5 Rounds For Time:
• 50 Double Unders
• 35 Knees-to-Elbows
• 20-Yard Weighted Overhead Walk (185/115)

Skill
3x5 Strict Weighted Handstand Pushups 10kg (90s rest)

Endurance
3 rounds of:
30 seconds on
30 seconds off
This got tough fast!

3 rounds for time

100 ft walking lunge
50 squats
25 back extensions

Did back extensions on floor (superman)
Quad killer

WOD:
3 Rounds For Time:

• Run 400 Meters
• 20 Push-Ups
• Run 400 Meters
• 20 Air Squats
• Run 400 Meters
• 20 Ab Mat Sit-Ups
• Run 400 Meters
• 20 Mountain Climbers (Double Count)

STRENGTH:
Shoulder Press 1-1-1-1-1-1 Shoulder Press: 95-115-135-145-150(F)-150(F)

WOD: 9 Rounds 10 Air Squats
20-Minute AMRAP
• 5 Push Jerk (115/85)
• 10 Lateral Jumps (over the barbell)
• 15 Air Squats
• 20 Double Unders

Class will be at 4:30 Monday:

Skill:

6 rounds
- 3 position clean + 1 jerk (top down, hi hang, above knee, then from the floor)
- 3 muscle ups (bar or ring, sub 5 strict ring dips)

Conditioning:
3 rounds for time.
-Stoplight run
-20 Toes to bar
-7 shoulder to overhead (155/105) scaled to 95.

3RM back squat

WOD: (2 Rounds 3 Push Press)
20 Minute AMRAP
• 30 Box Jumps (24/20)
• 20 Push Press (115/75)
• 30 Pull-Ups