3 x 10 V.1/120s

Every 2 min x 10 min
10 Push Press @ 55%
+ 5/3 Kipping chest to bar

Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

3 sets of:
Max HSPU's (worked on posture in the hand stand, and developing to negatives)
Max Strict Pullups (8, 7 & 7 reps - strict)
1 minute rest between sets

WOD:
For time:
Double Under's: 100 - 80 - 60 - 40 - 20 (singles)
Situps: 50 - 40 - 30 - 20 - 10

Post Wod:
Find 3RM of weighted dips. (45# 3RM, dip bar - not rings. Worked on AMRP with ring dips maxing out at 10 reps)

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

3 rds:

6min: run
6min: row
6min: bike
6min: rest

Go 80-90% of max HR.
Goal is to be in the zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from library

7 x
5 Kipping HSPU
https://vimeo.com/177023532
6 Sphinx Push-ups https://vimeo.com/178422998

Pre-WOD:
- 5 minutes to find max set of DUs
- 7x3 Floor Press or Bench Press

WOD - For Time
- 1000M Row
- 30 HSPU
- 1000M Run

Post-WOD:
- 5 sets of max rep strict pull ups
or
- Muscle up work

Lämmittely ja mobility

Takakyykky 5 x 5

Metcon 5 kierrosta
30 hyppistä
5 rengasdippiä

Loppuvenyttelyt

"Holleyman"
30 rounds for time of:
5 Wall ball shots (20#)
3 HSPU
1 power clean (135#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

** Partial reps and negatives for HSPU; continue to develop strength, 135# for Power Clean.