Conditioning: 20 Min AMRAP
2 HSPU
5 Pullups
10 Double Unders

(7.1)

Midline:
25, 15, 10
Presses @ 30#
K2R

(9:59)

Class is at 430 Monday

Skill:
5 rounds of:
1 x Snatch complex (hang Squat snatch, OH squat, Snatch Balance)
1 x strict muscle up progression

Conditioning:
Complete 5 rounds for time of:
- 7 Deadlifts (275#/185#)
- 30 Air Squats
- 7 Handstand Push Ups

Metcon:

5 Rnds: 250m row, 10 Burpee Box Jumps (24"), 10 SDHP (95lbs), 10 Thrusters

Time: 31:30

For time:

400m run

5 rounds of:
5 pullups
10 Pushups
15 Situps

400m run

Then
4 rounds of:
25 lunges
25 K2E
Every time you drop from the bar do 2 burpees

Did 16 Burpees

21-15-9
Dumbbell Thrusters- 30 lb
Pull ups

Press 5-5-5 @52.5kg
Push Press 3-3-3 @ 62.5
Push Jerk 1-1-1 70kg
Max kettle bell swings @ 24kg = 91

Strength
Back Squat; 8-6-4-8-6-4; rest 90-120 sec; wave-load the sets
WOD
10-8-6-4-2 reps of each for time:

Muscle-up (jumping MUs)
Sandbag Weighted Lunge (50′s/30′s)

Notes
One right lunge + one left lunge = 1 rep
Scale the muscle-ups to transitions if you’re close.

BS: 135, 145, 155; 145, 155, 185
WOD: 7:38 (Jumping MUs. Lunges @ 52#)

Buy-in: 5/3/1 Wk1 Press
110x5, 125x5, 140x5+ (7)

WOD:
7x150m row
Times: 27.2, 27.8, 26.9, 26.8, 26.5, 26.3, 26.3
*rest was approximatley 1 minute between Rds
*Damper set on 7 for 5 of the rows and 8/9 for last 2 rows.

Cash out:
Tabata push ups
21, 14, 9, 9, 6, 6, 6, 6

Barbell complex @ 135# for 9min

10-1
Thrusters (75% body weight)
Burpees

EMOM 1 muscle up

Did 1rd w/ 150#, scaled to 135 after that. Only did 2 muscle ups

Part A:
“Grace”
30 Clean and Jerks (135/95) - 6:04 (60)

Part B:
10 x 100m Sprints (Rower) - 12:20
*Rest 60 seconds between efforts