WOD:

Complete 1 round for time:
100 floor presses @ 75#
100 ab mat sit ups
50 barbell high pulls @ 75#
50 barbell curls @ 55# (yes I said curls)

Total time: 8:00

WOD 2
For time, 11 min cap:
750 m bike
15 bar facing burpees
15 cleans - 35 kg
500 m bike
12 bar facing burpees
12 cleans - 45 kg
250 m bike
9 bar facing burpees
9 cleans - 55 kg
Result: 10.08
Placing: 33.

WOD 3
3 RFT, 7 min cap:
7 CTB
14 forward lunges - 15 kg plate
7 squat snatch - 25 kg
50 DU
Result: 2 rounds + 7 + 14 + 7 + 27 DU = 211 reps
Placing: 28.

Midline
For Time:
125 AbMat Sit-Ups

2-person Team WOD:
100 American Kettle Bell Swings (52#)
200 Sledgehammers (16#)
200 Push Ups
300 Sit Ups
2x 400 Log Carry
Run 800 meters (both members run 800)

Post-WOD
Swam 200 meters
Soaked in hot springs ;)!

For Time:
3 Rounds
10 Power Snatches 40/30
12 Bar-Facing Burpees

Rest 1 Minutes

3 Rounds
10 Bar Muscle-ups
12 Bar-Facing Burpees

5 Rounds x AMRAP 3

24 GHDSU
15 Deadlift 85/62,5kg
Max Calorie Echo Bike

Rest 3 minutes between rounds.

• Athletes should aim to push the pace on the GHDSU today.

• Aim to hold on to the bar for unbroken sets or plan for 1 quick break each round.

• Ramp up to pace on the bike each round. Make it your goal to stay within 5 cals of your initial score every round.

Total workouts of the week 12 hours, x 9

Metcon: ma, ti, pe, la, su
Aer: to, 50 min
Squat: -
BB: -

Gymnastics:
CTB - 80
Pull up - 15
TTB - 100
HSPU - 140

MU -
BMU - ti, 10
Bfly - 170
Bfly CTB -
HSW - 30 m.

Sleep 5/7
Avg. tt. bed 22:10
Avg. t. asleep 8 h 25 min
EA. - 41 kcal/FFM

Every minute on the minute:

1x Bear Complex (Power Clean + Front Squat + Push Press + Back Squat + Push Press) with increasing weights.

15 min to find 1rm

4 mins Max Cals Row
1 min rest
3 mins Max Chins
1 min rest
2 mins Max BackSquats @60
1 min rest
1 min Max Push Press @60

79, 42, 27, 5