3x15 10lbs

Pre-WOD
5 X 3 Front Squat

5 RFT
10 HSPU
400m run

90 min

WU for 15 min

A. Skillwork: HSW practice for 15 min

B. Strength
Bench press 3 RM, then 3x3 reps @ 90 %

D. from April 10 2015:
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk (225/155 lb) > 47.5
6 Handstand Push-Ups to 6″/4″ Deficit > no deficit
Results: 4.11, 4.20, 4.25 = 12.56

From April 11 2015:
Two rounds for time of:
95 lb push press x 15 reps > 35 kg
C2B pull up x 20 reps
Results: 4.27, 5.51 = 10.18

10 min AMRAP, do as many UB sets as possible
6 ring dip to support
30s hollow body hold
8 passthroughs
15 s handstand/ HS against the wall

40-30-30-10
Cal ski erg
DB OHS 22.5kg
Partner wod

Noon:

• 60min row

Not an all out effort.

3 rounds
10 front squat
20 chest pull up
50 double under

1 muscle up
2 haspu on 25# plates w no ab mat
3 rope climbs
5 ground to overheads 170#
10 front squats 170#
20 toes to bar
30 cal row
50 lungs
100 dble unders
4 min amrap - got to 1 front squat
1 min rest
6 min amrap got to 16 toes to bar
2 min rest then complete whole series
total time less the 3 mins rest 23:26

5 rounds for time of:
50/30 kg Front Squat, 10 reps
10 Toes-to-bar

Bike&Row 3 rounds amrap 7min 30 sec each.

Total 45 min