AMRAP 16

30 Air Squat
10 Handstand Push Ups
5 Pull Ups

Gymnastics Skill Day:
1) 8 Minute AMRAP for Skill:
- Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
- Sideways Walking Inchworm x 5-10 steps/side
- Small Butterfly Circles on Pull-Up Bar x 5-10 reps

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
- 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

3) 12 Minute AMRAP:
- 12 Cal. Bike/Ski/Row
- 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
- 8 Box Jumps w/ Step-Down @ 30/24 in.
- 6 Wall Walks

1: 5 power snatch
2: 1 round of mod. "cindy"
3: 5 power clean & jerk
4: 1 round of mod. "cindy"
5: rest

Cindy = 3 pull ups + 6 push ups + 9 air squats

On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats 32/24kg
12 Power Snatches 35/25kg
9/7 Calorie Row

Eilinen/lepo/lenkki

5 Sets for quality :

0:30 Ring plank / 0:30 Rest
0:30 Ring Side Plank ( L ) / 0:30 Rest
0:30 Ring Side Plank ( R ) / 0:30 Rest

A,
Romanian Deadlift
3 x 10
- each set AHAP
- 2-3 mins rest btw

B,
AMRAP 6 min
3 Power Clean @84/57kg
6 T2B
Goal: 9+ Rounds

C,
Intervals
Row: 3 x 1000 meters
- max effort each
- 2 min rest btw
- stay within roughly :10-:15 sec on all intervals.

Eilinen/

Alakerran CF ohjelmointi

RestDay!

Toilsome
"involving hard or tedious work."

Pre-WOD:
Work up to a heavy squat clean complex
- Clean from ground
- Clean from hang position
- Clean from high hang position and jerk
Note: Do not release barbell during clean complex. Movement transitions from the ground + catching in squat, hang + catching in squat, high hang + catching in squat and jerk weight overhead in one movement.

WOD - For Time:
- 1000M Row or Run
- 40 Hand Stand Push Ups
- 30 Front Squats
- 20 Lateral or Bar Facing Burpees
- 10 Shoulder to Overhead

Thought "toilsome" was a good name for this one. Almost 70 degrees here in Dallas and was sweating bullets. Happy with my range of motion, full squat positions and finishing the 10 STO in one unbroken set. Inspired by all the CF and Weightlifting heroes that stress good movement and really working full range of motion.