Pre-WOD:
5X2 O/H Squat (45#,65#,75#,85#,85#)

WOD - For Time:
- 200 Meter Run
- 7 Power Snatch (#135/95)
- 7 Muscle Ups or 14 Pullups and 14 Ring Dips
- 200 Meter Run
- 5 Power Snatch
- 5 Muscle Ups or 10 Pullups and 10 Ring Dips
- 200 Meter Run
- 3 Power Snatch
- 3 Muscle Ups or 6 Pullups and 6 Ring Dips

A.
5' DU (cercare max rep unbroken)
PVC+MOBILITY

3 Rnd
200mt run
3 Strict Pull-Up + 6 Pushup + 9 Air Squat + 12 Sit-Up

Barbell WU 2 rnd
Rnd 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Rnd 2 – 5 Elbow Rotations (from front rack) + 5 Strict Press + 5 Elbow Rotation
Rnd 3 – 5 Front Squat + 3 Thruster

Elbow rotation

B.
Ogni 3' per 12' (4set)
3 Clean + 1 Jerk
Droppare ogni clean, tranne l'ultimo

Set 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

poi

C.
Ogni 2' per 6' (3 set)
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 12' (6 set)
Front Squat

Set 1-2 = 3 reps @ 75-80%
Set 3-4 = 3 reps @ 80-85%
Set 5-6 = 2 reps @ 85-90%

E.
3rnd
60 W. Ball
30 Pull-Up
15 Box Jump

F.

5 RND
10 S. Press
12 TTB
Rest :90"

Jumping Squat: 10 rep
Mt.Climb: 10 rep
Burpees: 10 rep
Plank: 20 sec
Step up: 10 rep
(Before going to the next workout, take a 20 seconds break)
E-Shane will do 2 sets

1. Warm-up
   3 Steady Rounds:
   25/20 Calories on Bike
   :30 Nose and Toes hold
   10 Hang Squat Cleans 95/65lbs

2. Strength
   Back Squat 5×3 (Start around 85%)

3. Met-Con
   For Time:
   24 Sumo DLHP 95/65lbs
   12 Strict Handstand Push-Ups
   18 Sumo DLHP
   9 Strict Handstand Push-Ups
   12 Sumo DLHP
   6 Strict Handstand Push-Ups
   6 Sumo DLHP
   3 Strict Handstand Push-Ups

4. Interval
   4 Rounds:
   :60 Max Distance Handstand Walk
   Rest :60
   :60 Max Rep Burpee Box Jump 24/20″
   Rest :60

Pre-WOD:
1X20 Back Squat (+5%)

WOD - 7 Minute AMRAP:
-7 Shoulder to Overhead (135#/95#)
-7 Box Jump (30"/24")

Post-WOD:
-50 T2B in as few sets as possible.

For someone who could not walk a year ago, happy to be able to use 125# for 20 reps of back squats - full depth squats. Thanks Jon for watching and coaching me to drive knees out. 95# for STO, ensure proper reps as well and good form. It got heavy quick. 24" box, and looking forward to managing the 30" box for a WOD. 10,10,10,5,5,10 for T2B ... if I can get the kipping, it's over for T2B!

E2MOM 12 (24min)
1. 6x Sq clean
2. 9x Bar over burpee
3. 12x Hang power clean
(45kg/65kg)

Chipper
20x Push up
20x V-up
20x Superman
20x Plank up
20x Hollow rock

Ladder +3
Overhead squat 40kg
Pullup

0-15
6 rounds
9 Thruster @50/35kg
15 C2B/PU

On 15-20
max meters Row

On 25
6 rounds
12 DB snatch @22,5/15kg
12 HSPU

Partner switch at every round!

TABATA, 1 minute rest in between the movements.
shoulder to overhead (bar)
sit-up
kettlebell swing
burpee

8 intervals per movement, then 1 minute rest before continuing to following movement.

AM: 45 min
3 min run/1 min walk

PM: 170 min
Warm up + COS 20 min

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8

B. MU
- MU+A+H 5 x 1
- MU+CTR 1 x 1
- MU 4 x 2
- MU x 14

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Butterfly practice
- 3 x Box butterfly drill
- 3 x 4 Single rep butterfly + kip swing
- 3 x Tough butterfly sets - 10 12 11

3.Snatch + Overhead squat
A. Build to challenging but snappy 1+2

4.Strength
A. Accumulate 40 Wide grip lat pulldowns
- 5x8x30 kg
B. Accumulate 50 Banded tricep extensions - not done