1min Wallball Shots
1min Heavy Kettlebell Swing
1min Box Jump
1min Push Press
1min Row/Air bike (calories)
3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

B.
Three rounds for time of:
10 Power Snatches (135/95 lbs)
20 Box Jumps (30″/24″)

Rest exactly 5 minutes, and then…

C.
Three rounds for time of:
15 Push Presses (135/95 lbs)
15 Toes to Bar

Rest exactly 5 minutes, and then…

D.
For time:
Row 400 Meters
20 Burpees Over the Erg
Row 300 Meters

Metcon (reps)

10 rounds, AMRAP in 2 minutes:
250m Row
ME Power cleans 60/40

2min rest betweenn intervals. Score is the lowest amount of power cleans accomplished from any round.

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")

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.

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees

välipäivä

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 :).

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!