Workout 13.4

7 minute AMRAP of:
- 3 Clean and jerk
- 3 Toes-to-bar
- 6 Clean and jerk
- 6 Toes-to-bar
- 9 Clean and jerk
- 9 Toes-to-bar
- 12 Clean and jerk
- 12 Toes-to-bar
- 15 Clean and jerk
- 15 Toes-to-bar
- 18 Clean and jerk
- 18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

5 RFT:

5 DB man makers 2x22.5kg
15m sandbag bearhug walk 200lbs

Total 105 min
2 sets of: 10 wall ball, 1 min row, 10 lunges, 10 abs, 10 backs
OHS 5x20 5x30

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78%

B.
Three rounds for time of:
7 Deadlifts (345/225 lbs) = 102 kg > 82.5kg
7 Muscle-Ups > 7 ring dips
Results: 2.15,2.53,2.59 = 8.08
Rest exactly 3 minutes, and then…

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs) > 14 lbs, no 20 lbs ball
15 Toes to Bar
Results: 2.12, 3.01, 3.21 = 8.34
Rest exactly 3 minutes, and then…

D.
30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)
Result: 7.17, total 30.02
Avg/max HR 165/184

Shoulder Press
Five Sets heavy Triples
Between sets 1-3 klapping push ups
Send Off 2:30

For time:
30 GHD Sit ups
15 Snatch (115/80)
24 GHD Sit ups
12 Snatch
18 GHD Sit ups
9 Snatch
12 GHD Sit ups
6 Snatch
6 GHD Sit ups
3 Snatch

60#. May have been able to do 65#.

Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
8, 6, 7 pull ups

Complete as many reps as possible in 12 minutes following the rep scheme below:
Sandbag Clean 3 reps
3 Toes-to-bar
3 ring dips
3 double under
Sandbag Clean 6 reps
6 Toes-to-bar
6 ring dips
6 double under
Sandbag Clean 9 reps
9 Toes-to-bar
9 ring dips
9 double under
Sandbag Clean 12 reps
12 Toes-to-bar
12 ring dips
12 double under
Sandbag Clean 15 reps
15 Toes-to-bar
15 ring dips
15 double under
Sandbag Clean 18 reps
18 Toes-to-bar
18 ring dips
18 double under

12 clean, 6 T2B

Shoulder press 5x3, same weight as last week

A: E2M for 24min
1: Amrap strict Hspu 1 Abmat
2: Alternate strict chin/pull ups x8
B: E2M for 12min
1: Amrap Dips
2: SA DB tripod rows 3x10/arm
C: 2xAmrap OH triceps extensions
90sec rest between sets
Straight into
2x Amrap biceps z-curls
90sec rest between sets
Straight into
2x Amrap DB shoulder flys

Skill
Snatch: 60kg
Power Clean & Push Jerk Triples: 60kg (touch-and-go)

3 rounds
Single arm press *15
Kb row *15
Db bench * 15
Db fly *15
French press *10
Reverse fly *10