50 cal
Rest 120s.
40 cal
Rest 90s.
30 cal
Rest 60s.
20 cal
Rest 30s.
10 cal
Rest 30s.
20 cal
Rest 60s.
30 cal
Res 90s.
40 cal
Rest 120s.
50 cal

HR: 65-80%

Gymnastics

15-20 Minutes Muscle Up Transition Practice

Every minute on the minute

7 Minutes

3 Muscle Up Transitions (keep quality good)

Wod

5 Rounds 1 Min On, 1 Min Off
Max Sandbag to Shoulder (Men/4 sleeves, Women/3 sleeves)

5 Miles
75 Burpee Pull-ups (I later realized I only did 50)

I started out doing the Mini Clovis (3 miles 30 Burpee Pull-Ups) so when I decided to keep going I forgot to adjust my Burpee Pull-ups

Strength
Back squat 5 x 5 rep @85% (went to 100kg)

WOD
3 rounds for time:
400m
10 squat clean thruster @ 17.5kg dumbell

100 Hang Snatch

Pre workout

10x1 deadlift 80% of max (315#)

For time;

800m run
400m run backwards
800m run

400m run backwards

Post workout
3 min planks

“Jack” AMRAP 20 MIN

10 Push press @ 115 lbs/75 lbs
10 KB swings @ 1.5pd/1.0pd
10 Box Jump @ 24"/20”

Total = 7 rounds + 4

Every Minute On The Minute...
Clock starts: 1 C&J
1:00: 2 C&J
2:00: 3 C&J
And so on...

First: Overhead Squat 50% of 1RM
Second: Deadlift 50% of 1RM

3 Rounds
0:10 Work
0:50 Rest

1min rest

3 Rounds
0:20 Work
0:40 Rest

3min rest

2 Rounds
0:40 Work
1:00 Rest

5min rest and switch movement.

7min AMRAP of:
20 Cal. Row
10 Front Squats 70kg
10 Deficit HSPU 7cm

rest 5min

7min AMRAP of:
20 Cal. Row
15 Wall Balls
10 Pullups

rest 5min

7min AMRAP of:
10 Burpee-Box Jumps
10 Toes-to-bar
10 KB Snatch 28kg