WOD:
4min AMRAP
4x Kettlebell Deadlifts
4x Air Squats

-Rest 2 Minutes-

6min AMRAP
6x Kettlebell Sumo Deadlift Highpulls
6x Pullups

-Rest 2 Minutes-

8min AMRAP
8x Kettlebell Snatches
8x Pushups

Press to Heavy - 155 x 5, 155x2, Push Press to heavy - 185, couldn't PP 205
Front Squat - to heavy - missed 275 or 295
SLDL - work to heavy - 3x3 @ 275
5x5 Supinated Pull-Ups + Dips

Skill: Push press

Push press 3-3-3-3-3 (went up to 85#, but jerked a couple of them so I stopped there)

then,

13-11-9-7-5-3-1
Buy In: 50 Double Unders
Wallballs 20/14
Pull ups (MOD: mix of pull ups and purple band)
Cash Out: 50 Double Unders

Did 1st 50 du's unbroken. Tried to do 3-5 pull ups each round.

21-15-9 reps for time of:
- Deadlifts
- Box jumps
- Handstand push-ups

Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box

160 min
Warm up for 15 min

1.Gymnastics
A. Bar MU Drills
- 3 3 3 2 reps

2.Power snatch
A.1 RM

3.Metcon
A. 25 min AMRAP:
800 m Run
10 Squat snatches 60/40 > 35 kg
5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
- Rest 60 s. between rounds
- When at 25:00, finish the round you are on!
- Result: 4 rounds done in 30.00
- Round times: 6.42, 6.53, 6.38, 6.44
- HR 170/180

4.Strength
A. 3 sets:
SHSPU knees on box - 6 7 8

B. 3 sets:
10 bicep curl & press - 15 15 15 lbs
8 sa. DB row - 35 35 35 lbs

C. 3 sets:
12 side lat raise - 10 10 10 lbs
10 push ups

D. 3 sets:
15 bicep curls 15 kg

E. EMOM7: abs

AM: 60 min
Warm up 25 min
1.Running intervals
2 x 1600 m @ 340-350 s.
- Rest as needed - 10 min
- 6.47
- 6.41
Cool down 10 min

PM: 160 min
Warm up 15 min

1.HSW
- 16 m.

2.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 7x1 + 8x2 - 23 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 50

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 40

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 11 reps

3.Push press
A. 6 RM
- Max 2 sets

B. 5 sets:
4 Push press @ 6 RM weight - 47.5 kg
- Rest 20 s.
8 Standing DB Bent over rows - 30 30 35 35 35 lbs

4.Core
A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10

Optional Accessory:
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

A: Split jerk 5x75%, 3x85%, 1x95%+

150 min
Warm up + COS 25 min

1.HSW
- 24 m.

2.BFLY
- 35 reps
- BCTB on box - 3x10 reps

3.CTB
A. Practice sets

B. E2MOM: max reps - 7 6 5 6

4.Oly primer: Russian snatch balance
- 3-4 sets

5.Hang snatch from mid thigh
A. Build to heavy set of 5

6.Accessory
A. 4 sets:
Banded GH Raise x 8-12 - 8 8 8 8
Side plank hip raise x 12+12 -
- Rest 60 s between sets, alternate movements

As Many Reps as Possible in 10 Minutes:
3 Handstand Push-ups
3 Clean and Jerks 95/135#
6 Handstand Push-ups
6 Clean and Jerks 95/135#
9 Handstand Push-ups
9 Clean and Jerks 95/135#
12 Handstand Push-ups
12 Clean and Jerks 95/135#
15 Handstand Push-ups
15 Clean and Jerks 95/135#
18 Handstand Push-ups
18 Clean and Jerks 95/135#
21 Handstand Push-ups
21 Clean and Jerks 95/135#

Result: 56, stink bugs