For time (culmulative times in after each section):

100 ring push ups - 8:49
50 ring rows (feet on chair) - 14:08
50 ring rows (feet on ground) - 18:01
50 ring dips - 25:32
50 bicep ring rows - 30:01
50 pull ups - 37:25

100 Burpee Challenge Day 56

8 min amrap
10 wall ball
10 box jump
EMOM 1 C&J @ 80%

3 x 3 työntöharjoitus ilman allemenoa

1RM Weighted Pull Up 1 RM

15 minute AMRAP

9 155 lb deadlifts
12 push-ups
15 24" box jumps (18")

9 rounds, 12 deadlifts, 2 push-ups

We didn't have time to go to a box so we programmed our own at home. We chose a partner wod. We both ran together and then split up the reps on the other exercises with only one partner working at a time to keep the intensity.

2 rounds of:
400 Meter run, one partner carries 10lb dumbells
40 Handstand pushups
80 Air squats w/10 lb dumbells
40 Burpees
80 Sit ups

15 minutes AMRAP

9 deadlifts (155# M, 100# W)
12 push ups
15 box jumps (24" M, 20" W)

I did 5 rounds + 9 deadlifts and 12 push ups. The first three rounds I did ACTUAL jumps and then during the last couple rounds I did box step ups. I was proud of what I was able to do...I honestly wasn't sure how it would go. But 5 rounds is respectable!!

In teams of two, complete the following (all work to be shared equally, only one person working at a time, must complete each exercise before moving on to the next)

• 100 pull-ups
• 200 toes-to-bars
• 300 air squats

Matty O & Bretto - 26:29 (on a gripped bar = hands raped!!!)

5 rounds
10 BWD @ 135
15 K3E
20 Box jumps @20 in.