• Run 4 x 5k TT

Recover 5-15 min between efforts. Deviate less than 2 min from fastest 5k.

Pre-WOD:
-Find 1 Round Max Back Squat
-Find 1 Round Max Strict Press

WOD - 5 Rounds For Time:
-10 HSPU
-50 Double Unders (modification= 4 burpees + 50 singles)
(12 minute cap)

Pre-WOD:
3 Position Squat Snatch Work:
- Floor
- Hang
- High Hang

WOD - 5 Rounds for time (15 Minute Cap):
- 10 Power Snatches (#95/65)
- 10 Over Head Squats
- 10 Burpees (jump laterally over bar bell)

Post:
3 X 1 minute weighted planks

Happy with OH progression. Rocked the Rx for ladies :) but, 4 rounds with 40 reps of OH Squats at 65# is progress for me. Going to master this lift! As always ... burpees blow ... my mind, I mean they are so fun and such a benefit!

Three hsc + one push press

Strict Push-ups
30 Strict Push-ups
1:00 Rest
26 Strict Push-ups
:45 Seconds Rest
22 Strict Push-ups
:30 Seconds Rest
18 Strict Push-ups
:15 Seconds Rest
14 Strict Push-ups

Conditioning
5 Rounds:
10 Power Cleans (135/95)
10 Barbell Facing Burpees

Midline
Not for Time:
30 Toes to Bar
60 Sit-Ups

Superkids

3 kierrosta

8 tiukka polvet kyynärpäihin
6 rintatankoon
4 dippiä renkailla
2 polviltaan MU renkailla

Ninjat

3 kierrosta

8 tiukkaa varpaat tankoon
6 rintatankoon
4 dippiä renkailla
2 Muscle Up tai progressio

Super FUN Partner workout today!
25 min time cap!
The rest will be explained when you get there!

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for 5 cycles.

OHS 3x3

3/4 RFQ
20 Walking Lunges w/ Plate OH
20sec GHD Back Extension Hold
10 Strict Toes 2 Bar
10sec Free Standing Handstand