Wod

0:00 – 1:00 Max Effort Burpees

1:00 – 2:00 Rest

2:00 – 8:00

As many rounds as possible of

5 Toes to Bar

10 Kettlebell Swings 70/55

15 Double Unders

8:00 – 9:00 Rest

9:00 – 10:00 Max Effort Burpees

Score is total number of/

Start with air squats then use balance of minute to do push presses. Repeat til complete 50 push press.

DEADLIFT STRENGTH
5X5 @75%
DID 75LB. LIGHT WEIGHTS
50 DU

---

3 ROUNDS
10 OHS (18LB)
10 T2B rx

---

50 DU

#Strength | 15-10-6-3-6-10-15 reps of:

• BB overhead squat

#MetCon | 10’ AMRAP of:

• 10 push-ups
• 20 air squats
• 30 sit-ups
• 40 rope jumps

Five rounds for time of:
7 Muscle-ups
Run 400 meters

results - jumping muscle-ups; 18:20 time

Tuesday
1)warm-up
-upper back
-empty bar cleans warm up from 3 positions (floor,hang and high hang)
-chest

2)strength
each 1:30 for 12 min
1 hang cleans + 1 full cleans from floor + 1 split jerk
*RX: all squat
*start at 60% of max then add weight each round
for the split jerk this is a good way to know your legs positin

3)METCON
15-12-9
power cleans(135/95)
C2B
time cap (8 min)

Part 1
Push press 115
10 -8-6-4-2-1-1-2-4-6-8-10. (90 secs between each set)
Rest 2 mins
Part 2

5rds for time
5 push press (95)
5 back squat (95)
5 TGU (20)

Rest 2 mins

Part 3
4x400 run. Rest between runs is time to finish 400. So 1:1

Skill:
7 x 1 Turkish Get Up (kbs and/or barbells for max weight) did with help from Mo..need to work on getting my foot/leg back through the hole...I get it stuck.
Cond: 
4 Rounds for time
Stop light run
1 rope climb (scaled floor rope things..x3)
15 burpees
1 rope climb (scaled floor rope things..x3)
Don't know my time..it was after everyone elses but I was going as fast as I could and I finished it.

All with 25lbs weight vest

800 m run
Then
3rds of
30 step ups (24 inch box)
200 m sprint
30 dead lift (135)
200 m sprint
Then
800 m run

32:10 rx'd

More Fun With Teams”

30 Minute Partner AMRAP

One Person Runs 400m while other is working. When person is done with 400 they pick up where other person left off:

-10 Chin Ups

-15 Power Cleans 135/95

-30 Med Ball Sit Ups