"Cindy"

As many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

11 + 9

then

7 min AMRAP
7 DL 225/155#
14 GHD hip extensions

3 + 14

Snatch
1RM
80#?

For time of:

21-15-9

Left arm Kettlebell snatch 1.5 pd / 1.0 pd
Right arm Kettlebell snatch 1.5 pd / 1.0 pd
Pull-ups

For time:

50 Wallballs, 20 lbs / 14 lbs
10 Cleans, 135 lbs / 95 lbs
40 Wallballs
20 Cleans
30 Wallballs
30 Cleans

With a partner - Lisa, four rounds for time of:
100m Run
23 Toes to bar
100m Run
23 Burpees
100m Run
23 Knees to elbows
100m Run
23 Push-ups
100m Run
23 Pull-ups
100m Run
23 Box jumps 24" / 20"

1+42

"Brock"

Four rounds for time of:

Run 400m
24 Front Squat, 185 lbs / 135 lbs - 80
24 Push Jerk, 135 lbs / 95 lbs - 60

2+1

3 Rounds for time:
400 meter run
21 kettle bell swings 53lbs.
12 pull ups

Tires, Atlas Stone, Sled Pull, Ropes, Farmer Carry

push ups, squats, situps, ground to overhead, run

Morning: 30 min walking

Evening: 120 min

1.Skill/ Jacked gymnastics workout from 4.11.2017
A. 3 rounds:
- 10 box assisted butterfly pull up
- 5 ring swings
B: 3 rounds:
- 5 kip swings + 5 x 1 butterfly pull ups
- 2 ring swings + 1 hips to rings + 2 ring swings
C. Ring muscle ups
6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
80 kg
A2. Strict dip – 5 x 5 @ AHAFA
5 5 5 5 6.25 kg

B. THEN in a 10-minute window, do as many sets of 4 @ 85% H4 back squat as you can > 8 x 4 x 67.5 kg

3.Cool down
5 min AB

Skill:

Alternating Tabata L-Sit & Plank Holds
(20:10×16)

WOD:

3RFT:
500m Row
12 Deadlifts @ 155lbs
12 Box Jumps (20″)