Warm up
Dynamic shoulder and hammy work
Core work

Strength

Push Press: 5 - 4 - 3 - 2 - 1

Deadlifts: 5-5 then 3-3-3 (These sets of 3's must be touch and go)

Conditioning
"Diane"

for time of

21 - 15 - 9 reps of

Deadlifts @ 100/70kgs
Hspu RX

3 x
500 m roning
50 kb swing
40 situps
30 ring pullup
20 ring k2a
10 bar jump squats

1x
400 m løb
50 goblet squats
40 kb dødløft
30 tram jumps
20 bar pull ups
10 jump squats

4 x 5 HSPU and Ring Dips

30sec work / 30sec hold / 30 sec rest
65lbs push press /handstand hold except last round did OH hold.
Air squat / hold on bottom (only did two rounds, baby started crying...)
Barbell rows / hold on top
135lbs Deadlift / lockout

Warm up

Mini wod 4min Amrap of
Squats
Push ups
Hollow rocks

Planks then Burgener warm up

Clean Practice

"Jorge"

For Time

GHD Sit ups x 30
Squat cleans x 15 @ 70/40
GHD Sit ups x 24
Squat cleans x 12
GHD Sit ups x 18
Squat cleans x 9
GHD Sit ups x 12
Squat cleans x 6
GHD Sit ups x 6
Squat cleans x 3

Warm up

Mini Wod 4min amrap

Air Squats x 20
Push ups x 15
Hollow rocks x 10

Then mobilize

Practice kipping pull ups

Open workout "13.5" 4min Amrap
Thrusters x 15 @ 40/30kgs
Chest to Bar pull ups x 15

Warm-up: snatch progressions

WOD

3 Rounds for time of:

Run 800m

75/55 pound Power snatch, 25 reps

After bash: Barbell ab roll outs 3 X max reps

Strength

3×10 Weighted Lunges @ 40% +5rm back squat

Wod

5 Rounds

50 Double Unders

10 Push Jerks 155/105

73 pound push jerk
63 pound weighted lunge

Warm Up
Cone Drills and Lunge Tag

Wod
Teams of two

15 minute amrap relay of

Farmers Walk, 100ft

Sprint, 100ft

5 Burpees

23 rounds - 12 carolyn and 11 dany

Gymnastics

15-20 Minutes Muscle Up Transition Practice

Every minute on the minute

7 Minutes

3 Muscle Up Transitions (keep quality good)

Wod

5 Rounds 1 Min On, 1 Min Off
Max Sandbag to Shoulder (Men/4 sleeves, Women/3 sleeves) - I did 2 sleeves

90 reps

I was sick this day, so it may have affected time/weight.