Another excellent start to the week. It was a bit of a mellow class, at least in terms of overall class energy. We were all a little slow but there's still no better way to start my week than an early WOD. Tonight, Olympic Lifting class ... woo-hoo.

Warm Up:
2x
10 Push Ups
10 Sit Ups
15 Squats

Mobility:
Rollie ball on hamstrings and gluteus
PVC stretch with pipe on bands
PNF Hamstring

Max Effort:
5x 3 Weighted Strict Pull Ups
(25 lbs, 25 lbs, 25 lbs, 35 lbs, 47 lbs)

MetCon:
9 Squat Snatches @ 120 lbs
50 Double Unders
7 Squat Snatches @ 120 lbs
50 Double Unders
5 Squat Snatches @ 120 lbs
50 Double Unders

Front Squats & Knee Jumps (see video link) - start position is on your knees and in one explosive movement jump and land on your feet. A substitute is high box jumps.
5-4-3-2-1
1-2-3-4-5
*You do 5 front squats and 1 knee jump. all the way until you're at 1 front and 5 knee jumps. Take your time and increase weight as reps decrease

20 minute AMRAP:
5 burpees
15 front squats (95/65)
25 double unders (or jump over the barbell)

Front Squats & Knee Jumps (see video link) - start position is on your knees and in one explosive movement jump and land on your feet. A substitute is high box jumps.
5-4-3-2-1
1-2-3-4-5
*You do 5 front squats and 1 knee jump. all the way until you're at 1 front and 5 knee jumps. Take your time and increase weight as reps decrease

20 minute AMRAP:
5 burpees
15 front squats (95/65)
25 double unders (or jump over the barbell)

CF Myrtle Beach:
5 to 1 ladder 15 min amrap of

315lb deadlift
30" box jump

Stay on 5 reps each to failure, then drop to 4 and so on. One point is each completed set of the couplet.

23 rounds with 10 rounds at 5 reps. Only dropped to one rep each on the last minute.

4 - 4 Minute Rounds of As Many Reps As Possible of:

Row
DU
Burpees
20M Run

Rotate activities each minute during the round.

Count each calorie as a rep on the rower.
Count each 20M run as a rep.

30,32,30,28

Deadlift + Pistols(Each Leg)
- 10 x 20kg + 5, 10 x 30kg + 5, 10 x 40kg + 5, 10 x 50kg + 5, 10 x 60kg + 5, 10 x 70kg + 5
- 10 x 80kg + 5, 10 x 90kg + 5, 10 x 100kg + 5, 10 x 110kg + 5, 10 x 120kg + 5, 10 x 130kg + 5

Lunges with Back foot on Box + Good Mornings + Side Bends
- 10 x 40kg(each leg) + 10 x 40kg + 10 x 22kg(each side) x 3 rounds

24inch Box Jumps + Floor Sweepers
- 20 + 20 x 50kg x 3 rounds

Row
- 2km - 7:39mins

2-4-6-8-10 up ladder clean and jerks simultaneously with 10-8-6-4-2 overhead squats at 60% of body weight. 12 reps each round, can't let go of or drop bar during the 12 reps. If you drop/let go; 100 meter run before continuing the set.
After each set of 12, ring dips 2, 4, 6, 8, 10.

50% of body weight; add 20 burpees
Less than 50% of body weight; add 30 burpees

PreWOD
1x20 back squats 95#

WOD

Run 200m every time you break for a max of 4 runs per task
100 pushups (3 breaks)
75 KBell swings (30#) (2 breaks)
50 Sit ups (couldn't hold onto the bar after the kb swings)

Seated Dumbbell Press + Seated Dumbbell Shrug:
- 10kg x 10 (each arm)
- 20kg x 10 + 32kg x 10
- 22kg x 10 + 32kg x 10
- 24kg x 10 + 32kg x 10
- 26kg x 7 + 32kg x 10
- 18kg x 13 + 32kg x 10

Barbell Upright Row + Seated Dumbbell Side Riase:
- 4 rounds
- 40kg x 10 + 9kg x 7

Dumbbell Front Raise + Shrug Machine:
- 10kg x 10 (each arm) + 80kg x 10
- 3 rounds:
- 14kg x 7, 10kg x 3 + 80kg x 10

Incline Shoulder Press Machine + Plate Twist:
- 20kg x 10 (each arm) + 20kg x 20
- 25kg x 10 + 20kg x 20
- 30kg x 10 + 20kg x 20
- 35kg x 10 + 20kg x 20

Bent Over Reverse Dumbbell Fly's + Decline Plate Sit Up:
- 4kg x 10 (each arm) + 20kg x 10
- 3 rounds:
- 5kg x 10 + 20kg x 10

5 Rounds:
- 10 x 40kg Strict Shoulder Press (Push Press when fail) + 20 x 24kg KB Swings
- rest 2mins
- 10 + 20; 9,1 + 20; 7,3+20; 6,4+20; 6,4+20

Row 500m @ 1:50/500m pace

-200m
-400m
-600m
-800m

200m: 0:28, rest 1:01
400m: 1:07, rest 1:55
600m: 2:12, rest 2:32
800m: 3:34