3x5 Back Squat AHAP-225 lbs
3x5 Strict Press AHAP-135 lbs

then

10 kb Thrusters
1 Burpee
9 kb Thrusters
2 Burpees
8 kb Thrusters
3 Burpees
7 kb Thrusters
4 Burpees
6 kb Thrusters
5 Burpees
5 kb Thrusters
6 Burpees
4 kb Thrusters
7 Burpees
3 kb Thrusters
8 Burpees
2 kb Thrusters
9 Burpees
1 kb Thruster
10 Burpees

3RFT
15 Hang Cleans (135/95)
15 Burpees

85#

Clean Complex- 20mins. Go as heavy as possible. Increase weight each round.

Perform 1 clean, 2 front squats, 1 jerk. This equals 1 rep. 3 reps = 1 round. Perform 3 rounds.

Then,

“Annie”

50-40-30-20-10
Double unders
Abmats

(65-85-90) for the clean complex. Originally tried 95# and failed the clean, dropped to 90# for the round
.
7:47, 25 sec Annie PR! My jump rope handle flew off during the first round, so I had to start over. Did the first 50 unbroken, totally screwed up in the 40's (missed like 3 or 4 times).

4 rounds of:

5 deadlift (205 lbs)
15 burpees
30 situps

Then, (untimed) 100 double unders

(

8 min AMRAP

5 front squats unbroken 95 lbs

15 chest to ground push ups

MONDAY
In Teams of Three, 30-Minute AMRAP of:
5 Wall Ball
5 Burpees

P1 begins the round. Once P1 has completed the wall balls, P2 may begin. P2 may not begin burpees, until P1 has finished. Continue this progression with all three partners until 30-minutes has elapsed. One partner completing one full round is equal to 1.

Jen,Stacy B = 97+5

7RFT
7 OHS (95/65)
14 Air Squats
21 Double unders

RX. Moving slow from lack of sleep

AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

B. Handstand hold on parallettes (against band)
- 5 sets

C. Butterfly pull up practice for 15 min
- 7 8 8 8 7 8 9 = 55 reps

D. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-

2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/48

3.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press

7-Minute AMRAP of: 9+5
5 Pull Ups (CTB)
7 Toes To Bar
9 Air Squats

5-Minute Rest

7-Minute AMRAP of: 5+78m
200m Row
5 Burpees

5-Minute Rest

7-Minute AMRAP of: 8+50' (53#)
50’ Farmers Carry
5 Kettlebell Swings

7x2 Front Squat 165#

“Annie”*
50-40-30-20-10 of:
Double Unders
Sit Ups

*Once finished (if completed in less than 10-minutes), row for calories.

Katelyn : 13:26