120 min

1.Skill: HSW practice for 20 min

2.Jacked gymnastics workout

A. Bar muscle up technique
BMU x 7 reps

3.TTP Engine week 5 / SPP (Conditioning)

A. For time
12 – 9 – 6 – 9 – 12
Thruster @ 40/30kg (95/65lbs) > 25 kg
Bar facing burpee
Time cap. 10 minutes
Intent. HARD sprint
Result: 8.52
178/186
Recover 10 minutes before B

B. For time
12 – 9 – 6 – 9 – 12
Assault bike (calories)
Chest to bar pull up
Time cap. 10 minutes
Intent. HARD sprint
Result: 11.16
175/185

Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

There is no description for this WOD as it is stat.

Result: 00:08:21

"Murph" for time:

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

If you have a weighted vest wear it
Partition the pull-ups, push-ups and squats as needed

15 down to 1:
squat jumps
pushups
leglifts

after each round of exercises you do a 50 m sprint in between

For Time,
Buy in: 50 Double Unders
3 Rounds
9 Deadlifts, 185/125
12 Burpees
15 Box Jumps, 24/20"
200 m Run
Cash out: 1 Rope Climb

15 AMRAP:

• 10 Burpee
• 20 Overhead Walking Lunge (45/25)
• 30 Double Under

Overhead Squat
4-3-2-1

45-45-65-85

9 minute AMRAP
6 BURPEES
8 POWER CLEANS (65)
12 TOES TO BAR

Day 1 = 1 Burpee
Day 2 = 2 Burpee's
......
......
......
Day 100 = 100 Burpee's

3 rounds for time

4x rope climbs 15 feet
21x kb swings 53#
400 m run

round 2 vs rope climbs was much better.

Swim 400m at the pool