EVERY MINUTE ON THE MINUTE FOR 10 MINUTES:

1 BAR MUSCLE-UP
3 RING DIPS
1 BAR MUSCLE-UP

2 WOD's

3-6-9-12-15
Thrusters @75
Pullups
GHD
6:27 - october time 6:30
Rest 12 minutes

30-20-10
Power clean @135
KB Swings @53
Double unders
Ab-mat situp
13:27

• For Time:
BB Power Snatch (60/40Kg) 20 reps
GHD Sit Ups 40 reps
BB Thrusters (60/40Kg) 20 reps
Burpees 40 reps
BB Sumo Deadlifts High Pull (60/40Kg) 20 reps MB Wall Ball (9/6Kg) 40 reps
18 Min Timecap

Reps 1+2, 2+4, 3+6, 4+8....

6min amrap
A) hang power clean @50 kg
Pistols alternating

Rest 2min

6min amrap
B) Db squat clean @2*25kg
Renegade row

80 min

1.Aerobic work for 50 min
5 x 10 min: crosstrainer + run + row + ski + crosstrainer
129/145

2.Mobility work from JG 1.3.2018
A. Complete:
- 60s standing straddle fold
- 60s standing pike fold
B. 3 rounds:
- 45s weighted elevated standing pike fold
- 30s rest
- 45s weighted elevated standing straddle fold
- 30s rest
C. 2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 16 active straddle fold lowers
- 16 active straddle fold rotations (8 in each direction)
- 16 active straddle fold side to side bounces (8 in each direction)
- 60s kneeling tuck

5RFT
12 deadlift (155/105)
6 push press
12 back squat

77#. Deadlifts way too light. Push press was limiting factor. 14:28

Every Minute on the Minute x 16 (4 Rounds):

1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

4 RFT
400m Run
400m Row
35 sit ups
15 toes to bar

Time cap 26 min

3 Rounds

15 Overhead squats 135/95 <--55#

15 Burpee C2b pull ups <--Burpee pullups

50 Double unders

**Nice warm up this morning! I need about 20 OHS before I achieve my inner balance. Much appreciated! Next time will up the weight.

--warmup: 5 rounds OHS on minute, 2 box jumps & 2 pullups on minute

odd 3 front squats
even 3 bench press