"Randy"
For Time
75 Power Snatches 35/25kg
TC 8 min.

5 Minutes of Parasympathetic Breathing
or Make up an ”extra credit” session you missed from this past week.

United States Army Physical Fitness Test

2:00 AMRAP Push Ups - 35
2:00 Rest
2:00 AMRAP Sit Ups - 42
2:00 Rest
2 Mile Run For Time - 21:02

Score:
Mens 32-36
Push Ups: 59 points
Sit Ups: 60 points
Run: 30 points

AMRAP 10 min
5 Pullups
10 Pushups
15 Air Squats

REST 5 min before next amrap

4x6
AHAP

5 Rounds

In a 2 minute window:

• Swim 50m (or 2x25m) all out
• Rest remaining time

-7 X 3 Push Press (95#, 115#, 125#, 130#, 130#, 135#, 135# x2 - failed on third)

-Find 2RM Weighted Pull Up (35#)

-4 X 15 DB Row (2 sets 45#, 2 sets 53lb KB)

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down (10)

** Lot of work to do on Double Under, continued nemesis I intend to conquer!

WOD - For Time:
- 1000M Run
- 80KB Swings (#53/35)
- 60 Box Jumps (24"/20")
- 40 Pull Ups
- 20 Shoot Through
- 200M Farmer's Carry (Heavy)

53# KBs for Farmers Carry, RX all other movements. 2 minutes behind my 18 year old son ... burned me on the run and box jumps. Like the chipper workouts, fight through and hit the finish line.

Joka alkava 2 min x 7

7 leukaa, 7 valakyykkyä AHAP

Pre-WOD:
- Mobility Work

WOD - tabata all movements:
- Sprints
- Sit Ups
- Push Ups
- Air Squats

Tabata clock on all movements.