Push Up Complex - 2 rounds

Incline Dumbell Press (1sec up, 3secs down, 1sec pause at bottom) + Strict Barbell Upright Row (2secs up, 2 secs down)
- 32kg x 5 (each dumbell) + 30kg x 7
- 34kg x 5 + 35kg x 7
- 36kg x 5 + 40kg x 7
- 38kg x 5 + 40kg x 7

Incline Dumbell Press (Palms facing each other) (Strict and slow) + Dumbell Bent Over Row:
- 26kg (each dumbell) x 7 + 26kg x 10
- 30kg x 7 + 30kg x 10
- 32kg x 5 + 32kg x 10

Barbell Bench Press + Woodchoppers
- 60kg x 13 + 10kg x 7 (each side)
- 60kg x 13 + 10kg x 7
- 60kg x 11 + 10kg x 7

Push Up Complex - 2 rounds

Push Ups + Lat Pull Down Machine (Palms in, pull down from arm full extended height, one arm at a time - explosive pull down, 1sec pause, 3 secs return to start)
- 11 + 20kg x 10 (each arm)
- 11 + 30kg x 7
- 11 + 40kg x 5

Push Up Complex - 2 rounds
Bear Complex - 20kg

2 attempts of max rep double unders (89)

Then

3 rds of:

5 sandbag bear complex 100#
10 overhead jerry can lunges (7/8 full)
15 jerry can swing (7/8 full)
20 situps
2 atlas stone lifts**145#

**1 lift, each shoulder

Cash out - 4 rds of:

30 second overhead Barbell hold 110#. Switch width of grip each round

A)
EMOM 5:00
For quality
30 Double Tap Jumps aka Penguin Jumps

B)
4 rounds
8 reps x Tempo Squats @ 5550
Immediately after 10 Plank to Low Squats
1-2min break after each round

C)
Finish with side plank 60-90s per side

“Burpee Pull Ups On the Minute” (aka "Death By _____") (14)

Complete one Burpee Pull Up on the start of the first minute, two Burpee Pull Ups on the second minute, three Burpee Pull Ups on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

~and~

“Box Jumps (30" box) On the Minute” (18)

Complete one Box Jump on the start of the first minute, two Box Jumps on the second minute, three Box Jumps on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

-and-

Kettle Bell swings (53#) same rotuine as above (12)

*plus a 45" flat foot jump and 1 muscle up on bar

5 rounds of:

• 2 minute rounds followed by 2 minute rest:
• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Enter total number of Pull-Ups for score (in reps field)

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

5-5-3-3-1-1 Snatch (45#)

Then,

15min AMRAP

5 Snatch 135/95 (MOD 35#)

15 Deadlifts 135/95 (MOD 75#)

30 Double unders

6 rounds +33

Hangover WOD! Just glad to get in there and finish it :) Snatches got a little better toward the end, but still need to get better form before trying to add more weight. Highest DU's was 18 together.

AM: 40 min
PK2-VK1
2 min run/1 min walk
6.45 km, 6.14 min/km
HR 140/170

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1
- MU 12x2
- MU x 30

2.WL
A. Snatch 2 RM

B. Segmented Snatch deadlift
5x3 @ 100-105 % of max Snatch
- 52.5 kg

3.Strength
5 sets:
8 Three point DB Row - 35 35 45 45 45 lbs
8-12 DB Bench press - 12x30 12x30 12x30 8x35 8x35 lbs

Warmup

50 DU's or Attempts

2x
10 KB Swings 35lbs
8 Pushups
6 Air Squat

Mobility -
Hips
Shulders

WOD

A) Pull-up Review Kipping and Butterfly

*** form is starting to appear on this... not there yet but soon.

B) 15 Minute AMRAP

Scale
RX 115/85
1st 95/65
2nd 75/55
3rd 65/45/35

3 OH Squat
3 Sit-ups
3 Burpees
6 OH Squat
6 Sit-ups
6 Burpees
9 OH Squat
9 Sit-ups
9 Burpees

** Start over at 3

This was a burner.... the class averaged in the 3's for rounds... I raced the clock to finish my 3rd... This was only my second time with OH Squat so I kept the weight fairly light.

Score: 3

125 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Box squat
A. Build to RPE 8 set of 5
- 50 70 90 100 kg

B. 4x5 @ top weight
- 100 kg

3.Metcon
Every 2 minutes for 7 rounds:
3 Heavy Devil's press - 2 x 15 kg
8 Cal ski-erg
3 Heavy Devil's press
- Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23
- HR: 175/186

4.Accessory
3 sets:
10+10 Single leg Glute bridge
10+10 Single leg Seated knee extensions

Warmup
50 DUs
2x
10 KBS
8 Pushups
6 Squats

Mobility
Hips
Shoulders

Skill
Pullup progression - butterfly/kip

WOD
15 AMRAP
3 OH Squats 115
3 Ab Mat situps
3 Burpees
6 OH Squats
6 Ab mat situps
6 Burpees
9 OH Squats
9 Abmat situps
9 Burpees
this equals 1 round. rinse & repeat for 15mins.
3 Rounds plus 9 reps