4-5 sets:
2:00 Air Bike, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
20/20 Anti rotation deadbug

2:00 Row, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
10/10 Side plank reach through + Leg lift. Spice it up by holding a 5# plate in your hand

OPTIONAL COOL DOWN
8:00 of Yoga Flow...
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

Kipping Pull up practice:
Hollow rock & Arch rock
Scapular Pull up
Shoulder blade push up
Kipping technigue

12 – 9 – 6
Thruster (30/42,5kg)
Kipping pull up

Rest 2min

12 – 9 – 6
Pistol squat
Push up

TC: 15min

Give your body and mind the rest it needs.
Stretching and mobility work.

10-9-8-7-6-5-4-3-2-1 reps of the triplet (For Time or As Quickly as Possible):

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

So, the first round would be 10 deadlifts, 10 bench presses and 10 cleans. The second round would be 9 deadlifts, 9 bench presses and 9 cleans. And so on...

Strength / Skill:
3 round shoulder complex AMRAP
- Strict Press (95#, 65#)
- Push Press
- Push Jerk
Note: Complete as many rounds as possible of the three movements and track those completed rounds. Once one movement fails, continue to next until failure. Ex. Completed 4 complete rounds, then strict press failed ... continued to push press and then once push press failed ... completed as many push jerk as possible. Do this for 3 rounds.

WOD - For Time:
- 1000M Row
21-15-9
- Bumper Plate GTO (45#,25#)
- T2B

Warm Up:
- 12 TGU (6/6)
- 24 Good Mornings
- 36 Bridges (12/12/12)
- 24 Grasshoppers
- 12 Supermans

Strength / Skill:
5 Rounds
- 2 Dead Lifts
- 7 Box Jumps (30"/24")

WOD - For Time (20Min Cap):
- 800 meter run
- 30 Thrusters (115#/75#)
- 400 meter run
- 20 Thrusters
- 200 meter run
- 10 Thrusters

Don't deserve a time on this WOD! Ugh ... killed me.

30-60min Kävely/Lepi

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!

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!