Pre-WOD
4 X 8 Front Squat (115#)

WOD
8 Rounds of Tabata each, alternating:
Dumbbell Thruster (45/25#)
Pull Ups

Post: L-Sit Practice

(3) rounds of (10) 20# Wall Balls and (5) strict pullups for warm up. Used #115 for Front Squat. 35# DB for Thrusters. Lowest rep 4 thrusters / 5 pullups.

16 Minute EMOM. Alternating every minute, Half class starts on each. Make sure everyone knows there position before starting.

A. Double Unders (or form specific focused single skips) for 50s of the minute

B. Alternating reps of burpee / candlestick burpee
starting at 8 total, Increase reps by 1 of each every time you come back to this station.

Mark highest burpee rep count in results.

20 minutes

Pre-WOD:
5X3 Bench Press (185#,185#,205#,205#, 195#)

WOD - For Reps:
- 1 Minute: Shoulder to Overhead (185/115#)
- 6 Minutes: Burpees, (5) box jumps at the top of every minute
- 1 Minute: Shoulder to Overhead

Points:
Shoulder to Overhead = 5 points each
Burpees = 1 point each

Used 115#. Completed (18) Shoulder to Overheads and (45) Burpees. Hard not to bust it on the box jumps post burpees.

Pre-WOD:
Find 1RM of:
Strict Press - #135
Jerk - #155

WOD:
10 minute AMRAP
- 30 DU's (60 singles)
- 15 Power Snatches (75# / #55)

Completed 5 rounds + 60 Singles + 6 Snatches. Strict pullups, 11 reps. Gotta improve the jerk and get more weight without having to press so much!

Open gym sorry for the late post I’ll be here to 9:30

For time:

400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb

WOD:
10 minute clock
- 1 Mile Run
- Max Hand Stand Push Up’s in time remaining

Rest 5 minutes

10 minute clock
- 1 Mile Run
- Max Hand Stand Push Up’s in time remaining

Post WOD:
Tabata Sit Ups

Around 7.5 minutes on mile runs, and 10 Hand Stand Push Up Negative’s each round. Completed minimum 10 sit-ups for each of the 8 rounds of Tabata Sit Ups. Can honestly say, I have not run (2) consecutive miles in 20+ years ... was good check mark for this 40 something :).

30 min EMOM

5-10 cal / reps on

*assaultbike /bike
*ski/ burpees
*row

Ei täysiä, lepoa pitäisi tulla n. 20 sek / intervalli

5x5 Clean Pulls

8x1 hang clean and 2 front squats (95#, 105#, 115#, 125#, 125#, 125#, 125#, 125#)

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest)

100 weighted situps (25#)

Attempted Bar Muscle Up for 1st time, little more and I will get there! 13, 11, 10 reps on C2B and 10, 10 and 8 reps for Ring Dips.

Pre-WOD:
8 rounds: 3 Strict Press, 2 Strict Press, 1 Push Jerk (95#,105#,115#,115#,115#,115#,105#,105#)

WOD - 5RFT:
-5 HSPU
-7 T2B
-9 Box Jump (30/24")