Pre-WOD:
20 Minutes - Work Up To A Heavy Clean.

WOD - 6 Minute Clock:
"Grace"
- 30 Clean and Jerks (135/95)
- Time remaining, complete as many reps as possible of Ring MU's / Bar MU's / C2B Pull Ups as you can.

Time: 3:36
Reps: 17 Chest To Bar

2nd day after 5 weeks out with Flu, Bronchitis & Gout Attack. Felt good to get back in another day and work to regain what strength I did have :) Great crew this morning, great support from CFR.

Pre-Wod
-4 X 8 Back Squat (115#)
-5 X 3 Dead Lift (185#)

For Time
-400 Meter XPO Sled Push (2 person team)

The "Master's" Team did well, myself 44 and Jeff my partner 53. Our class beast team got 2:00 ... good teamwork and what a punishing drive! Legs are toast ... Great support as always from our 6:30am Class.

• TRX Neutral Grip Row
• Wide Push Up
• TRX Sup Grip Row
• Regular Push up
• TRX Pronated Grip Row
• Narrow Push up and as a break speed squats

10,11,12,13...
10 min cap AMRAP

AMRAP 10

6 Toes To Bar
30 Double Unders
1-2-3...Dumbbell Squats 2x22,5/2x15kg

• Let's make our main priority to get the dumbbell squats completed unbroken each round.

• If we need to break somewhere let's try to have that break be on the double unders. We want to keep this under 10s.

• Fast transitions will be key in this workout.

Pre-WOD:
3 Rounds of the following
10 Front Squat
3 HSPU
5 Strict Pull Ups

WOD:
5 Rounds of the following
100M Run
10 Push Ups

AMRAP 30 min.
30 AbMat Situps
30 Squats
30 Hand release push-ups
30 Walking Lunges
30 Burpees

5 x 2 tempausta riipusta + 1 maasta

HomeWOD
100 Burpees for time

21-15-9
Front squat 60/42,5kg
High box jump