2 Rounds

40 KBS 1.5/1p (MOD: Green KB)
40 Hollow rocks
40 Push ups
40 Abmats (MOD: Back Extension)
40 Medball cleans 20/14
40 Burpees
40 doubleunders

Time was 31 something. Brain said to go light on the KBS for now and avoid abmats (spine hyperextension). He said on Friday I can start doing 10 abmats slowly during my warm up. I was hesitant to do DU's bc of the impact, but they felt fine. The pain is mostly in the mornings and at night now, so hopefully I'm healing up!

4RFT
10x Handstand Pushups
20x Box Jumps
30x Jumping Lunges

Skill: Rope Climb

Volume Training: Pull-ups - 30 w/ purple + skinny red

Finisher: Plank Max Hold 1:00 - 0:56 - 0:53

snatch @ 115 lbs
111-111-111-111-111

muscle up (rb 3 notches down)
5-5-5

power jumps @ 40 lbs
10-10-10

L sit
20-20-20 sec

Partner workout

12 min AMRAP

one person does:

10 Ring Dips
10 Wall Balls #20

other person does:
Switch after person finishes this set

2 Tire Flips
10 Sledge Hammer Strikes both arms (12lb)

Count the reps only for the ring dips and wall balls

Back squats 5 sets of 5 reps: 165, 165, 165, 185, 205

21-15-9
Deadlift (55kg)
Front Squat (55kg)

Strength:
18 x Power snatches @ 125#

WOD:

20 cal row
25 burpees
25 kettlebell swings (1.5/1.0)
25 burpees
25 box jumps (24/20)
25 burpees
25 weighted sit-ups (45/25)
25 burpees
25 overhead lunges (45/25)
25 burpees
75 double-unders

Back to Basics Thursday…

SKILL: Muscle Up

then:

10 min AMRAP

3 Muscle up

6 Plate Press Burpee

9 Overhead Walking Lunges

10-9-8-7-6-5-4-3-2-1
Thrusters @ 105
80m run

EMOM - 4 mins
3 Power Clean @ 185

rest 2 min

EMOM - 4 mins
2 Rope Climbs

rest 2 min

EMOM - 4 mins
15 Heavy Swings @ 40