21-15-9 reps for time of

• L pull-ups
• Strict handstand push-ups

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

Skill Work
HS Wall Walk Ups x3

WOD
5 rounds:
:45 seconds of single unders
:45 seconds of air squats
:45 seconds of box step ups (18")
score is total reps.

round 1: 60/27/17
round 2: 70/24/17
round 3: 80/26/17
round 4: 75/25/17
round 5: 77/26/18
total: 362/128/86 or

5-10-15: bar over head-dead lift, standing box (45kg)

Press 5x5

-Kärrynpyörä
-Arabialainen
-Käsilläseisontaharjoituksia

For Time:

30 TTP
30 Supermans
30 Sit Ups
20 TTP
20 Supermans
20 Sit Ups
10 TTP
10 Supermans
10 Sit Ups

2 Rounds for Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here, if you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.

Post time and Rx to comments.

5 Rouns for Time of:
DL 25
ABMat 25

Tabata PU

PCT east to the hot springs via the spillway from Arrowhead Lake Road and back.

12.72 miles