1 km warm up
4 min run
2 min walk
1 km cool down

Hope for Kenya
12 min. AMRAP of 50 air squats, 30 pushups, 15 pullups
I did a bit of a longer warmup... 3rd WOD in a row, with only about 18 hours between WODs... and my last WOD was a 5x5 BS WOD, so my legs and posterior and lower back were really tight.
I did this early in the morning so I needed about 25 mintues or more to get warm and loose.

I did well: 5 complete rounds + 8 air squats = 483 total reps.

I tried to go out faster than normal and keep up a good pace.. it was a good idea. I was doing the first few rounds in a bout 2 minutes each.. I completed the 4th round with over 3 mintes left so I did another and got a few extras.
I was doing 15 or 20 or so then 10s with the squat.
I was doing around 15 plus then 15 or 10 +5 in the later rounds with only a few seconds break on the pushups.
I did all pullups unbroken... I was butterflying initiall and early then doing a bit of a kip.. concentrating on getting FULL ROM.
GREAT WOD.
Shoulders were fried.
POST WOD... good little stretch and then a quick steam & shower.

5 rounds of:
1 min AMRAP 1 arm KB C&J (Right)
1 min AMRAP 1 arm KB C&J (Left)
1 min GHD back extension isometric hold
1 min rest

RX
R1 - 9 (R), 8 (L)
R2 - 9 (R), 8 (L)
R3 - 10 (R), 9 (L)
R4 - 10 (R), 10 (L)
R5 - 11 (R), 11 (L)

5-5-5-5-5-5-5 pyramid

SN 5x3 @70%
Focus on technique

120 min
WU for 15 min
1.GS
A. MU 70 min
- Skill drills
- MU 12 x 1 + 4 x 2
- Total of 20 MU

2.Strength
A. 3 sets:
- Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
- Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
- Rest 60 s. between movements-

3.Accessory
A. 4 sets:
8+8 KB Haloes
10 Yoga push ups
300 m Ski

Find your 5 RM in backsquat

15 min. AMRAP of: 10 KB swings (2 pood/ 70#), 10 box jumps 24", 10 ring dips
I did this one and completed the goal of 10 rounds in about 20 seconds past the 15 min. time limit
This is a great WOD.. I was surprised how I went unbroken on all KB swings (I used a 70 lb dumell), I went right into the box jumps resting at the top. The box jumps actually took the longest to complete.
Then the ring dips.. I did them very quickly and they were by fat the easiest and fastest of all stations.
I did a nice stretch and then a steam & shower

21/18/15/12/9/6/3 for time

• Calories, Assault Bike
• burpees over the bar
• Hang power Cleans 40kg

After each round, do 20m farmers carry with 2 x 40kg kettlebell

Partner WOD

When the partner completes 8 squat cleans, then tap the other partner.
8 Squat Cleans AHAP (55#...which was heavy @ the end for me, but Melyssa flew through them)

One partner then completes the following:
5 pull-ups
10 push ups
15 squats.

Mark the rounds here.

We had 3 people, so we added a static plank hold for the 3rd person in the rotation. Melyssa, Nim, & I