Every 2min 8 sets

Hero WOD
For time
10 Bench Press (185/135lb)
10 Strict Pull-ups
Max Thrusters (135/95lb)

Repeat the triplet until you have completed 100 reps thrusters.
Post time and number of rounds to comments.

Alternating DB Shoulder press 4x20

• For Time:
Double Unders 75 reps
Legless Rope Climb (5 m) 3 reps
Double Unders 75 reps
Legless Rope Climb (5 m) 2 reps
Double Unders 75 reps
Legless Rope Climb (5 m) 1 rep

Warmup :
2 x 10 split jumps
2 x 5 strict press in split position
2 x 5 tall jerks
5 x 3 split jerks

*Technique work with easyish weights. First two movement with an empty bar just fo practice. Climb up to challenging set of 3 split jerks. Remember focus is in the split position - do not go too heavy.

3 x 5 bench press - max 85 lbs

then…

1 burpee
1 ring dip
3 burpees
3 ring dips
5 burpees
5 ring dips

3 rounds

• Was able to attempt a couple of ring dips without the band but had to use the red band for most (unfortunately). Really struggled with the ring dips today - need to practise more or just simply recover from "Angie".

15 Rounds on Air Dyne
30 secs on, 1:30 off
Did about 15-20 calories per interval
Finished with 260ish

1RM Hang Clean
1RM Power Clean

5 Rounds of:
7 Hang Cleans (65/95lb)
200m Run

Amrap 3 min
Burpee+viivajuoksu 5m

5 rounds at increasing pace
1.2km Run
:30/side x One Arm Plank
Rest as needed to achieve a faster pace on the next round

Watch out for the deepest penetration!!!