2 sets of 30sec on:15 sec rest per exercise.
3 rounds through (total of 6 sets/exercise)

Foam Bucket Farmers Carry
Single Arm DB Push Press
KB Swing
Single Arm KB Reverse Lunge (Hold at shoulder or overhead)
Side Plank Hold

Run 400m
30 Wallball
30 Power snatch (42.5/30)

Pre-WOD:
- Find 1 round max Back Squat (185#)
- Find 1 round max Clean and Jerk (175#)

WOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks (115#)

*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

Scoring Chart:

Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+

Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+

Post: 1 attempt max time Plank (3min, 5 sec)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

• 3 Round of:
Row 30 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
GHD Sit Ups 30 reps
MB Wall Ball (9/6Kg) 30 reps
Two-Arm KB American Swing (24/16Kg) 30 reps
30 Min Timecap

Strength / Skill:
- Strict Press 1 Rep Max (135#)

WOD:
CrossFit Journal Fitness Test #1:
- Bench Press 1 Rep Max (215#)
- Pull Ups Max Rep Set (29#)
and
- 1000M Row For Time (3:44.5)

Post-WOD:
- 15 Unweighted Sit Ups
- 15 Weighted Sit Ups

Alkulämmittely ja mobility

Otm 10
Leuka
Pystypunnerrus

21-15-9
Thruster
Istumaannousu

Loppuvenyttelyt

CrossFit Journal Fitness Test #3:
- Tabata Squats
- 30 Sec Rest Before 4Min Clock

- 4Min Max MUs (Mod:Pull ups + Ring Dips total reps)
Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target. Example, 5 pull ups, 5 ring dips ... repeat as many rounds in that 4Min.

Birthday WOD - "Sandy" For Time:
Craig Sandy 26 years old
- 26Cal Air Dyne
- 26 T2B
- 26 Burpees

Completed minimum 15 air squats through all 8 rounds of tabata. Completed 40 reps, 20 pullups + 20 ring dips during 4min clock. Forgot to hit "start" on airdyne, and rode about 30 seconds before realizing that, so legs were toast when I actually started the cal clock. All T2B and burpees, well they smoked my arse! made it through, TGIF! Citius, Altius, Fortius!

Warm Up: (as quickly as possible)
- 50 DU's
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups

Strength / Skill:
5x1 Complex of the following movements ...
- 1 Power Clean
- 2 Front Squats
- 1 Jerk

WOD - 12 Minute AMRAP:
- 12 Wall Ball Shots (#20/#14)
- 12 Burpees

Got some nightmares back to 14.5 with all the burpees! But comparatively, the 12 min AMRAP cannot touch 14.5. Finished 6 rounds and happy with that. My 18 year old son was leaving me in the dust on this, so he was a good rabbit to catch. Full depth and hit the 10' target each time ... happy with that. Sounds dumb saying I hit the target and broke parallel, but a lot of integrity is often sacrificed for rounds and fast times!

Partner WOD YGIG
40 OHS 50kg/35kg
300m run both
40 pull ups
300m run both
40 wall balls 9kg/6kg alternate the throwing
200 rope jumps
20 back squats 100kg/75kg