5rds
15 Ring Dips
15 Push Ups
25 Situp

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute

-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

Fran

21/15/9 of
Thrusters (65/95)
Pull ups

We will be running heats of this workout during the entire class time with a cap of 10 minutes.

COMPLETE FOR TIME :
45 REPS OF SHOULSER TO OVER HEAD 20-25KG
( EACH BREAK : 200 METRES ROW , 15 BACK EXTENSION)

120 min

1.JG PP 13.6.2018
A. Warm up
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 3 unbroken strict weighted chin-ups - 15 15 kg
- 3 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 30 sec. L-sit
- 10 wide grip pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate
- 10 strict pull-ups with a 2s negative
- 10 strict parallel bar dips with a 2s negative

2.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- 2 2 2 2 3 3 3 3 = 20 reps
C. RMU practice for 15 min
- Progressions

3.CF JKL metcon 13.6.2018

3-3-3-3-3 Front Squat (255#)

Then

21-15-9 of:

Front Squat 135#
KB Swings 1.5p

Warm Up:
Dynamic Warm-Ups
3mins of Practicing Ring Dips RX

Workout:
Helen
400m Run
21KBS
15Pullups

For 3 Rounds For Time

Pre Workout:

6 x 3 Bench (225, 245, 245, 225+chains x 3)
5 x 3 Deadlift (275, 315, 315, 315, 315) plus two reps @ 315

Workout: For Time (Didn't Time this)

30 Ring Pushups
30 T2B & GHD Mix

20 Hand Release Pushups
20 T2B & GHD Mix

10 Clapping Pushups
10 T2B

400m Farmer's Carry @ 53# KB

Pre-WOD:
-5X3 Power Clean/ Front Squat

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

1 Min-Row
1 Min-Dips
1 Min-Strict Pull-ups
1 Min-Double Under's
1 Min-Rest

3 Rounds