1 Power Clean
2 rounds:
6 pullups
8 pistols
10 pushups

2 Power Clean
2 rounds:
6 pullups
8 pistols
10 pushups

etc etc……….
AMRAP 12min

Used a 83# bar. Used a blue band for the pullups. Big deal because I normaly use the green one. Use box to stabilize myself for pistols. Made it to 4 power cleans, 6 pullups, 8 pistols, 1 pushup.

Kayak and hike to secret falls in Kauai. Beautiful!

Pre WOD: work up to a heavy Push Press - 105#

WOD:
1. AMRAP in 5min - 3 Handstand Pushups , 7 Deadlifts #125 - 7 rnds 3HSPU
1min rest
2. AMRAP in 5min - 3 Handstand Pushups, 7 Hang Cleans #85 - 6 rnds
1 min rest
3. AMRAP in 5min - 3 Handstand Pushups, 7 Push Press #65 - 5 rnds
Modified the HSPU with negatives

OH squats
Knee to should diag
Lunges
Wood Chop
Twists
Thrusters
Knee to Should
Deadlift/Curl/Press

Tabata Lunges- 45lbs (45)

-WOD-
AMRAP 6
135/95
8 Back Squats
8 Deadlifts
45lbs (4)

Rest 2 Minutes

AMRAP 5
8 Pull-ups
8 Pushups
(4)

Rest 1 Minute

AMRAP 4
8 Toes to Bar
8 Alt Pistols
(3)

25 Box jump, 30/24
25 pull-ups
25 Kettlebell swings, 2/1.5 pood
25 steps, overhead reverse Lunge 45/35
25 Knees to elbows
25 Push press, 95/65 pounds
25 weighted sit up 45/25
25 Wall ball 2-fer-1s, 20/14 pound ball
50 Burpees
25 unbroken Double unders

5 RFT

10 strict pullups
10 strict dips
20 DUs
400 meter sprint

WOD: Snatch Complex EMOM 10 Minutes: Snatch Deadlift Full Snatch (Yes, that means squat) Overhead Squat Weight should be 75% of 1rm of whatever lift is the lightest for you. Core: 100 Sit ups (weighted if possible) 100 Supermans
Clean Dead Lift
Clean
Front Squat
135#

A. Jerk 1-1-1-1-1
B. 5 RFT: 15 push up, 30 double unders

Amazing 4 mile hike along the Napali coast of Kauai