3 Thrusters @ 95
On the minute, every minute, for 15 minutes

6:00 AMRAP:

3 front-squats (195#/135#)
6 toes-to-bar

Warm up

400m Row
2x
Spiderman Walks
10 Push-ups
8 Air Squats

Mobility
Squat Prep
Shoulder Prep

WOD

Muscle Up Progression work - this is coming along nicely... Should have muscle ups by summer.

Open WOD 12.4

12 minute AMRAP
150 Wall Balls
90 DU's
30 Muscle Ups

115 Wall Balls

***this sucked... I had somewhere in the range of 20-30 no reps... i was very frustrated. My issue was not hitting the wall... it woul dgo high enough but not touch... then I focused on hitting the wall and would hit too low and have it carry above the line for no rep... Karen will get another go in the near future... Quads were fried so this was a one and done.

20 min (10 intervals):
90s on, 30s off:
7 thruster
7 ttb
7 power C/J
7 ttb
7 power Snatch
7 kHspu (Use deficit 5-10cm if needed)

Go with given movements and reps for given time, continue always where you left. Barbell weight 60/50/40kg. Goal is to keep good pace through workout, gymnastics unbroken, thrusters unbroken, other barbell fast singles.

21-15-9
Thrusters @ 95#
Pullups

3 Rounds:
8 Cossack Squats
20 Mountain Climbers

WOD
Working in teams of two, complete As Many Rounds as Possible in 15 Minutes:
15 Hand-Release Pushups
15 Deadlifts (155/100)
*at the top of every minute, both partners must do 5 burpees

-Cash Out-
Mobility and Foam Rolling

Sam and I teamed up, alternated exercises each round. 10 complete rounds
Also did 3 sets of strict press in Cash out:
1x8 @ 95#
1x6 @ 105#
1x4 @ 115#

Did 10 C2B pullups.
Attempted some MUs but shoulders smoked from WOD & presses. Didn't want to push it to much.

Välipäivä.

Front Squat, four sets of fours.

3 Deadlifts @ 310
On the minute, every minute, for 15 minutes

20 minute walk 5% incline