If you fall, restart at the point of contact furthest from the finish.

30 db clean and alt split jerk 55lbs

Emom
10 rounds
1. Clean: 3x80kg
2. Bench press: 5x80kg
3. Rest

Happy Birthday Chris!!!

Fran

21-15-9

Thrusters 115/75#

Pull ups

Then, Grace

30 Clean and Jerks for time 115/75#

That one ruined me on my first day back...good lord. I was panting like a dog. Ouch.

KB swing 40-30-20-10 reps

For 50 min:
1 min walk / 2 min run
136/161
7 km

100 min
Warm up for 15 min
1.Gymnastics
A. Kipping pull up + butterfly pull up practice
- 4 sets

B. Every 90 s. for 5 total sets:
- 4 kip pull up + 3 bfly x 2
- 3 kip pull up + 2 bfly x 3

2.Conditioning
6 x 3 min on : 2 min off
A. 15 cal bike
5 BMU
Max reps burpee box jump over
Reps: 13 12 12 = 37

B. 15 cal bike
12 TTB
Max reps hang power clean @ 40 kg
Reps: 15 17 19 = 51
Total of 88 reps
HR 158/179

3.Strength
A. 3 sets, rest 1 min between supersets
10 x Barbell bent over row - 30 kg
8 x ring push up

B. EMOM7 - abs

Cash in 1000 m run

3 rounds:
20 push-ups
40 abmat sit ups
10 hspu
5 headstand w-ups
60 single unders

Cash out 1000 m run

45 min AMRAP:
40 Cal Air Assault
40 Alt DB Snatch 20kg
30 Cal Ski
30 Alt DB Snatch 22.5kg
20 Cal Row
20 Alt DB Snatch 25kg
15 Cal Air Assault

Morning: 90 min

1.Skill:
A. HSW practice for 15 min
B. Ring muscle up practice for 50 min
Progressions

Evening: 75 min

2.Conditioning
Own team metcon with Viivi & Miia, 1 works 2 rest
A. 20 min AMRAP
100 cal ski
50 push ups
100 KB swings @ 24 kg
50 push ups
Result: 1 round + 3 KB swing

B. 21 minute EMOM, rotating minutes
(1) – 10 to 15 Deadlift @ 35-50% 1 RM / 7*10*45 kg
(2) – 5 to 18 Pull up / C2B 7*7 reps
(3) – 30 to 60 Double unders / 30 reps

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow