3:00 ergo/run
14 gorilla rows
10 ground to overheads
30 plank twist
3:00 ergo/run
10 reverse lunges with barbell
5-8 strict chin-ups
20 tuck-ups

WOD:
"Susan"
5 rounds of the following
200M Run
10 Air Squats
10 Push Ups

Post:
3Min Handstand Hold (Cumulative)

3 Rounds for Time:
50 Double Unders
21 KB Swing (53,35)
12 Burpees

Pre-WOD:
5 X 3 Front Squat (95#,115#,135#,135#,135# - failed on last rep)

5 RFT:
10 HSPU
400m run

Worked half reps and negatives for HSPU. On the wall for all 5 rounds, so personal accomplishment for me.

Pre-WOD:
- Heavy Snatch Triple (3 Reps, Touch & Go)
- Finish with 1 O/H Squat

WOD - 12 Minute Clock:
- 50 Wall Ball Shots
- 40 T2B
- 30 Burpees
- 20 HSPU
- Max Reps (Ground to Overhead) in time remaining (#115/85)

Note: Record weight and reps of ground to overhead for scoring.

Soul crusher for this average Joe. Nothing left for HSPU :)

• 2 Interval of:
Run 25:00 @ 85-90% MHR
5:00 rest between interval

Split jerk 8x1 @ 85-90%
+
3 rounds:
1x Inchworm complex
(each rep: 5 push-ups, 10 scapula push-ups, 10 sec extended plank hold
60 sec Hand stand hold (back 2 wall)
+
TGU 5x3/ each arm

Pre-WOD:
Work up to a heavy 3 rep max Back Squat

WOD :
- 8 rounds Tabata Wall Ball Shots (20/14#), record minimum round of reps
- 10 second rest

- "Annie" 50-40-30-20-10
- II Unders
- Sit Ups

RX'd double unders from half of 30 on down ... as in single, double under, single, double under ... getting better, getting there ... making progress. Working to have II Unders off my list to be RX at!

Superkids:

5 x joka 1,5 min tee 3 x tempaus

Ninjat

10 min ajan joka min tee 3 x tempaus

5 rounds for quality and minimum rest

• 15 push-ups
• 15 ring rows
• farmer's walk