"13.2"

10min Amrap of

Shoulder to Overhead x 5
Deadlift x 10
Box Jumps x 15

Then immediately after

1km run

100m Slam Ball backwards overhead throw @ 10/20
100m Slam Ball run
KB Swings x 25 @ 24/16
Hand Release push ups x 30
Double Unders x 40 or Single Unders x 100
Muscle Ups x 15 (Bar or Rings) or 20 Pull ups & 20 Ring Dips
Double Unders x 40 or Single Unders x 100
Hand Release push ups x 30
KB Swings x 25
100m Slam Ball run
100m Slam Ball backwards overhead throw

Back Squat
3-3-3

Finisher:
1 Mile run
3 Minute Rest
1 Mile run
Try and stay consistent in your mile times

Back Squat - 123 x 2 (PR)

Mile 1: 8:38
Mile 2: 9:47

5 RFT
5 WB sit ups 20lbs
10 box jumps 24"
10 pull ups (mod. sml org band)

17:12

Workout 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

I did the workout as prescribed. The box jumps were the worst part. I did step ups for most of the reps as I wanted to save my shoulders for the Shoulder to Overhead (STOH). Push jerks were the best option for me as my push press maxes out around 135 and split jerks would have used up too much time. I think next time I'll try to complete 6 rounds (180 reps).

Core
50 heavy Russians. + 10 heavy Americans. used a 2 pood (77 lb) kettlebell

Practice muscle ups
(Transitions dips etc)

Push press
3-3-3-3-3 95, 115, 125, 135, 135 lbs

<b>Wod 1 </b>
7 rounds of
6-8 thrusters 105/75
Rest 10 seconds I used 75 lbs as my shoulder was hurting from the KB swings and push presses.

Rest.

Then

<b> Wod 2 </b>
Amrap in 5 minutes of
20 kb swings 1.5/1
20. Abmat sit ups I managed 2 rounds + 26 reps (20 swings and 6 situps)

Workout 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

My shoulders / lats aren't strong enough for a 135 lb snatch, so I stuck with 75 lbs the whole way.

Spinning - 30 mins.

Jump rope
Tire hammers
pushups - on knees
stairs
row
rope climb - pull off floor
kettle bell swing - 25 lb
dips - red band, red and purple

1 min each station, 10 sec switch, 2 rounds

4 Rounds:
500m Run
25m Toy soldier walk
25m knee hugs

4 Rounds:
500m Run
25m Spider Lunges
25m Lunges with extension

2 Rounds:
500m Run
25m IW
25m Bear Crawl

Skills:
Wall Hand Stands