"Annie"
50-40-30-20-10
Double-unders
Sit-ups

[4 singles for every double; did about 1/3 as doubles. Last 10 as doubles]

Cleans 2-2-2-1-1
[65-90-100-110-120-130]

Run 1 mile
Rest 1 minute after last runner finishes
Tabata Squats [16]

Snatch grip deadlift – 3 EMOM x 10 minutes at 50% body weight (115#)

then,

“Frog Stomp”

6 rounds for time of:

run 400m
12 box jumps (24" step ups)

19:45 minutes

Front Squat – 5,5,3,3,2,2,1,1 (max 225# failed at 245#)

then,

“666″

AMRAP 6 minutes of:

6 front squats (95#)
6 pull-ups (2 rounds one 45# lift 4 round two 45# lift)

6 rounds in total

150 min
Warm up for 15 min
1.Gymnastics
A. RMU Practice for 20 min

B. Every 90 s. for 10-15 reps > 90 - 120 sec.
1 MU
- Total of 17 MU

2.Weightlifting
A. Push jerk + Split jerk from blocks
- Heavy 1+1 for the day
- Drop the first jerk

B. Clean pull + Low hang clean pull
- 4 x 1+3
- Warm up sets first, then: 90%, 95%, 100%, 105% of Max clean
- 65 69 73 76 kg

3.Conditioning
A Every 4 minutes for 16 minutes:
40 Double unders
15 Cal ski
Times: 1.30, 1.29, 1.23, 1.22

30 squats
1000m
30 squats
1000m
30 squats
16:08

Warmup
MB toss
20 chest
20 OH
20 side

Strength
5 sets of 1-2-3; shoulder press, push press, push jerk (not split)
10-15 dips b/t sets

35 (5), 55, 65, 70, 75, 65. Red band

WOD
8min AMRAP
10 burpees
5 pull ups

RX. 6 rounds + 1 rep.

A. Back Squat at 30x1; 5,4,3,2,1
+ 3RFT
300m row
20 Walking lunges
10 Burpee Box Jumps, 24"
10 Thrusters, 45lb bar
15 Situps
Rest 2:00

A. 225, 265, 285, 305, 355
+ 3:45, 3:34, 3:44

“LINDA”
10-9-8-7-6-5-4-3_2-1
Deadlift 135
Bench 75
Clean 95