E3MOM x 4

Penkkipunnerrus 10 - 6 - 4 - 4
5 x Sit Up

Narrow grip bench press

Pre-WOD:
Find 3RM bench press with a pause between reps (185#)

WOD:
12min AMRAP
- 2 HSPU (w/parallette if possible)
- 4 deadlift (225/155#)
- 6 T2B

Post WOD:
- 5min plank

Completed 8 rounds + 2 HSPU + 4 DL + 2 T2B. Used 185# for DL. 3 rounds of HSPU with Abmat before resorting to negatives. Progress ... slow but steady.

WOD: Hero "Tommy Mac"

2RFT:
- 12 Burpees
- 12 Thruster (115/75#)
- 12 Burpees
- 12 Power Snatch
- 12 Burpees
- 12 Push Jerk
- 12 Burpees
- 12 Hang Squat Clean
- 12 Burpees
- 12 OHS

Rest 5 Minutes

"Annie" 50-40-30-20-10
- DUs
- Sit Ups

Partnered with Jeff for Tommy Mac.

Warm Up

Yoga

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

WOD - For Time:
21-15-9
- Burpees
- Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
- Box Jump Over (24/20)
- 200m Run

Post WOD: Tabata Row

Kipping practice + warm up

Tabata Kipping Ring Muscle-up

The Tabata interval is 30 secs of work followed
by 1 min of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.

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3 RFT:
-10 Dead Lift (275/185)
-50 II Unders
-10 HSPU
-50 II Unders

Post
-3 Minute Total Plank
-1 Minute Total L-Sit

** 1st handstand pushup, so good milestone.

5000m Row
Change stroke rate every 1000m
24 / 26 / 28 / 26 / 24