4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 155/105

1min Rest

The HPC were great but those ring pull-ups kicked my ass I only got 25.

2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace

3 rounds:

30 pull-ups
30 box jumps
30 sit-ups

Bench press
4x7 @ 55

3 Rounds

AMRAP for 1 minute…Power Clean and Jerk @ 135
AMRAP for 1 minute…No pushup burpee box jump
AMRAP for 1 minute…20# Slam Balls
Rest 3 minutes

Sunday fun day 1:30-3:00

WOD:

 Perform 6 Rounds of 400 m <a href='/journal/movements/1280'>run</a>s with equal rest to <a href='/journal/movements/1280'>run</a> or 1:1 ratio
      AVG TIME was between 1:45 and 1:58

      THEN 60 min Rest

 Perform 3 Rounds for time
      12 ManMakers (15#/35#)
      15 Pull ups
      30 Double Unders

Ryan 18:58/Amy 24:21

ManMakers will make a MAN out of you!

Voima tempaus 3x5

Tempaus + valakyykky

1+1@70
1+1@75
1+1@80
1+1@70
1+1@75
1+1@80

Rive + työntö

1+1@70
1+1@75
1+1@80
1+1@70
1+1@75
1+1@80

lisapäino lankku
3x30

Thrusters 44kg 10-9-8..2-1
Burpees over barbell 1-2-3..9-10

Dont die.

7 rounds for time:

3 Power Clean (Rx 205/115) - 115#
4 HSPU

Post WOD:
2 X 1 minute Weighted Plank - 45#

Used a band for the hspu at first which is not the best idea for time. It took longer to get in the damn thing than it did to do the hspu. So, last few rounds I just muddled through 'em on the wall.