• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets

Strength / Skill:
7x2 DL

WOD - 3 Rounds For Time:
- 400M Run
- 30 KB Swings (#53/#35)
- 20 Ring PUs
- 10 C2B

Post:
- Tabata Sit Ups
- 100 DUs

Nice to get another RX workout in. Appreciate Coach pushing that last round to help me through the "suck". Happy with progress as I always say.

Strength / Skill:
5x2 Strict Press

WOD - 12 Minute AMRAP:
- 5 STO (#115/#85)
- 7 T2B
- 9 Box Jump Overs (24"/20")

Post:
- 100 Double Unders

Note: Complete your 1x20 Back Squats + 5% if missed

Today was a good day.

Mobility:
- Mobility Hip Sequence

Strength / Skill:
1x20 Back Squats (+5% from last week)

WOD - 12 Minute AMRAP:
- 4 Man Makers
- 8 Lunges with dumbbells's
- 12 Wall Ball Shots

Post:
- L-Sit (Accumulate 90 seconds total)

In a 6 minute window:
0-4 Max Row Cal
4-6 Max Pull Ups
Rest 3'
In a 6 min window:
0-4 Max Pistols
4-6 Max DU
Rest 3'
In a 6 min window:
0-4 Max Walking Lunges
4-6 Max Push Up

Strength / Skill:
- 1x20 Back Squats (5% increase from last week)

WOD:
- 4x500M Row for time (record each time)
- 3x10 GHD Back Extensions
- 4x50m Farmer's Carry
Note: Rotate between each exercise (500M Row, Back Extension, Farmer's Carry ...rinse and repeat)

Post:
-100 Double Unders
Note: Continue DU work. Work to increase consecutive DU or work to get DU. Work up to 100 DU.

Strength / Skill:
- 7x2 Bench Press
- 7x2 Max Rep Strict Pull Ups
Note: Alternate between each movement. Work strict pull ups. Use appropriate band to challenge pull up strength.

WOD - For Time:
21-15-9
- Hang Cleans (155#,105#)
- Ring Dips

Post WOD:
- 100 DUs
Note: Continue to develop double under skill. If you already have double unders, move right into double under work after WOD. If you are working to get double unders, break down your barbell, catch your breath and work double unders.

Strength / Skill:
- 5x2 OHS

WOD - 10 Rounds For Time (20 minute cap)
- 7 Hang Power Snatch (#95/65)
- 7 Behind the Neck Jerks
- 7 Overhead Squats

Post-WOD "Skill of the Week":
- Post WOD everyday this week. Complete 100 DU whether cumulative or in a single set.

My oldest son's 18th birthday. He challenged me to start CF as a 44 year old severe gout sufferer a year and a half ago. Lifestyle change and facing a lot of fear, overcoming pain. OHS is my most challenged movement, so I wanted to dedicate the WOD to him and complete it even if I just RX the women's weight. My movements were full range and really focused on form. Rather good form, low weight than bad form heavier weight. My best OHS workout performance to date. Onward and upward! Happy Birthday Son!

Strength / Skill #1:
20 Minute AMRAP:
:30 sec Static Pull Up Hold
:30 sec Hand Stand Hold
:30 sec Squat Hold
:30 sec "Hold the World" or L-Sit
Note: Accumulate 30 seconds of a movement, before moving to the next.

Strength / Skill #2:
5x5 Push Jerk

Post:
3x1 Minute Weighted Plank

Me thinks the ole biceps will be feeling it from the pull up holds! Another week under the belt, feels good. Citius, Altius, Fortius!

Strength / Skill:
5x3 Bench Press

WOD - 3 Rounds for time (20min cap)
- 10 strict HSPU
- 15 strict Ring Dips
- 20 strict Push Ups
- 25 strict Pull Ups

2 rounds + 10 HSPU + 5 Ring Dips.

HSPU only movement not RX.