6 rounds
25 squat
25 push up
10 chair dip
50 flutter kick
30 jump jack
5 side planks each side

Pre-Wod:
5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
45, 55, 65, 70, failed press at #75.

WOD:
AMRAP (12 min):

3 Muscle Ups (or 3 Pull Ups + 3 Dips)
12 Push Jerk (115/75) - 65 for 1 round, 55 for 1 round, 45 for remaining rounds.

Finished 5 complete rounds, and then did 3 pullups/3 dips (equivalent of 3 MU's) and 5 push jerks.
Reported 5 rounds, 8 reps.

After WOD, 100 ABMAT situps, as quickly as possible but not timed.

Bench press 3-3-3-3-3 reps.

185-205-210-225-235-185

Buy In: Ride to gym 1mi 20min Cybex 10min Bike
Finish Chest
Cash Out: Ride home 1mi.

Strength
3x3 of Strict Press
Was supposed to be 5x3 but cut short due to setup and running out of time for wod.
95/115/135

WOD
Nate
20 AMRAP
2 Muscle Ups
4 HSPUs
8 KB Swings 2pood (subbed to 1.5 since I don't own a 2pood KB.

12 rounds + 1

30 Thrusters #45
21-15-9
KB Swing #53
DU
30 Thrusters #45

Finisher:
3 sets of 10 reps of #65 barbell curls
3 sets of 10 TTB

Two Rounds of:
Kettlebell Snatch
Rest*
Pull Ups
Rest
Kettlebell Swing
Rest
Renegade Row (4-Count)
Rest
Knees-to-Elbows
Rest

2-Minutes At Each Station. This is for form (i.e. full ROM, form, and skill), not max reps. Move consistently throughout the 2-minutes, but practice perfect form.

*Two of your "Rest" stations must consist of 20 Calories (40 total; one ride per round) on the AirDyne. A poker chip will determine during which "Rest" stations you'll be riding.

In teams of 3 complete the following, sharing work however.
- Matty O, Bretto and Loz
- 120 Ring Push ups, 1 person holding plank until person on rings works, one person rest
- 120 Ring Rows, 1 person doing sit ups person on rings works, one person rest
- 120 Ring Superman's (each arm), 1 person holding squat hold until person on rings works, one person rest
- 120 Ring Dips, 1 person doing shoulder touches until person on rings works, one person rest
- 120 Ring Curls, 1 person doing squats until person on rings works, one person rest
- 120 Toes to Rings, 1 person holding plank until person on rings works, one person rest
- 120 Ring Pull Ups (50 strict, 70 kipping), both people rest

Skillion Run - at top of first flight of stairs do 2 pushups, then increase number of pushups by 2 for every flight of stairs after that
- when at top do 120 burpees as a team (only one working at a time)

For time (20min cap):
- 40 x OHS @ 20kg + 200m Run
- 30 x OHS @ 20kg + 200m Run
- 20 x OHS @ 20kg + 200m Run
- 10 x OHS @ 20kg + 200m Run

10 Rounds, every 30secs:
- 5 x SDHP @ 40kg

Complete the following, 10min cap:
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- 15 Push Ups
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- 30 Push Ups
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- 45 Push Ups
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- 60 Push Ups
- 15 x Lunge (30kg on back) Left Leg
- 15 x Lunge (30kg on back) RIght Leg
- Matty O: 40 Push Ups into the set of 60

7min AMRAP:
- 1 x 10kg Plate Sit Up
- 2 x 10kg Plate Side Twists
- 2 x 10kg Plate Sit Up
- 4 x 10kg Plate Side Twists
- 3 x 10kg Plate Sit Up
- 6 x 10kg Plate Side Twists
- 4 x 10kg Plate Sit Up
- 8 x 10kg Plate Side Twists
- 5 x 10kg Plate Sit Up
- 10 x 10kg Plate Side Twists
- 10 x 10kg Windmill (left side)
- 10 x 10kg Windmill (right side)
- Matty O: 3 rounds + 10 x 10kg Side Twists

Standing Hammer Curls + Weighted Dips:
- 14kg x 10 (each arm) + 20kg x 10
- 16kg x 10 + 20kg x 10
- 20kg x 10 + 20kg x 10
- 22kg x 10 + 20kg x 10
- 24kg x 8 + 20kg x 10

Lat Pull Down Machine Bicep Curl:
- 19kg x 10 x 2
- 26kg x 10

Dumbell Hammer Curl (palm facing body, tracing up front of body):
- 12kg x 10 (each arm)
- 14kg x 10 x 2

Standing Cable Tricep Extension + Single Arm Cable Bicep Curl:
- 11.25kg x 10 (each arm) + 11.25kg x 10 (each arm)
- 11.25kg x 10 (each arm) + 13.7kg x 10 (each arm)
- 11.25kg x 10 (each arm) + 16.25kg x 10 (each arm)

Barbell Curls:
- work:rest = 1:1
- 30kg x 10, 25kg x 11, 22.5kg x 12, 20kg x 13, 17.5kg x 14

Today is the last day of our first three-week cycle back at the resistance and speed lifts. After our CF Games break in March, it's been nice to get back to this and have it condensed to one 5 AM morning per week (versus two, previously).

Box Squats:
1 Red Band, 1 Knot
10x 2
60% of 1RM
145 lbs

Lower Body Auxiliary Exercises:
3x
(a) 10 Weighted GH Raises @ 15 lbs
(b) Rest 45 seconds
(c) 15 Reverse Hypers @ 50 lbs
(d) Rest 45 seconds

Shoulder Presses:
1 Red Band, 1 Tangerine Band
12x 2
30% of 1RM
45 lbs

Upper Body Auxiliary Exercises:
30 Ring Dips
30 Ring Rows
30 Ring Push Ups