HEARTS chest to bar
SPADES clapping push-up
CLUBS squat 25/15
DIAMONDS box jump
JOKER 50 walking lunges 25/15
J,Q,K 5 burpeenales
ACES 400m run

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

Run 2.8km
50 Backsquat @ 50kh
25 GHD situps

WOD:
15 min AMRAP

4 Handstand Pushups
6 Hand Release Deadlifts (185)
8 Burpees

9.7 rounds

5 Rounds for time:
500m row
5 MU
5 Snatch 50kg

30min timelimit

In Teams of 2 complete the following, share work as evenly as possible.

100 x Ring Pushups
100 x Ring Horizontal Inverted Rows
100 x Ring Dips
100 x 2 handed Single Ring Horizontal Row with feet on a chair. Change Rings after each row.
100 x Toes through rings.

4 Rounds of Tabata Push Ups

10 AMPAP (do whatever movements you want and try to accumulate the most points in 10mins)
- Air Squat = 1 point
- 30kg Hang Clean & Jerk = 2 Points
- Burpee (hand release - both hands touch head at bottom, clap above head at top) = 3 Points
Matty O: AS = 110 reps = 110 points
HC&J = 30 reps = 60 points
B = 70 reps = 210 points
TOTAL = 390 points

Rest 5 mins:

Filthy 50 - 12min Cap:
- 50 x 5kg Turkish Get Ups
- 50 x 20kg Barbell OH Lunges
- 50 x 20kg Hang Snatches
- 50 x Sit Ups
- 50 x 20kg Thrusters
- 50 x 5kg Wind Mills

• Only got up to 40th Thruster

Overhead Squat 1 RM

Hamstring Curl Machine:
- 26kg x 3 (each leg)

20kg Plate OH Sideways Lunge: 3 x 7 (each Leg)

Pistol Squats: 3 x 5 (each Leg)

Hang Squat Snatch:
- 20kg x 10,
- 30kg x 10 x 2

Day 1 of Week 4 Smolov

4x9@175
After double work saturday (squats @185, wallballs, lunges & rowing) my hip/groin is kind of sore. Will definitely NOT be doing additional squat movements at any point this week

Also, was able to jump the pullup into the full dip for muscle ups 7 times!