Presses and Pullups, then Power Clean, Dips and Bike

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4 rounds to work up to a heavy

  • 8 x Strict Press

Then every 3 minutes for 9 minutes

  • 8 x Strict Press @ 75% of above max weight
  • 8 x Strict Pullup

Then for time (inspired by WODWell’s Holton Triple WOD)…

  • 21 x Hang Power Clean @ 80lbs/36kg
  • 21 x Ring Dips
  • 1000m Bike or 400m Run
  • 15 x Hang Power Clean
  • 15 x Ring Dips
  • 1000m Bike or 400m Run
  • 9 x Hang Power Clean
  • 9 x Ring Dips
  • 1000m Bike or 400m Run

Results: Press 75-95-105-110lbs (only 7 reps in last round). Used 75lbs for part 2. Metcon 12:04.

Sumo Deadlifts then DUs, Devil Press and Step Overs

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5 rounds of

  • 3 x Sumo Deadlift @ 270lbs/125kg

Then 3 rounds of

  • 15 x Heavy Kettlebell Swings @32kg

Then for time, the German Throwdown Qualifier 22.1… EMOM until you reach 50 reps of each…

  • Odd – 15 x Double Unders, max reps Devil Press @ 14kg per hand
  • Even – 15 x Double Unders, max reps Box Step Overs @ 14kg per hand

Results: Deadlift wam up… 5@135, 3@185-235lbs. Metcon 14:47 (may have forgotten the Pushup on the Devil Press?)… tough one either way.

Core Work, Ring MUs, Handstand Progressions

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3 sets of

  • 3 x TRX Knee Tucks
  • 6 x Mountain Climbers (r+l=1 rep)
  • Repeat for 3 rounds

3 rounds of

  • 5 x Weighted Ring Rows @ 10kg (feet on bench)

Then every 30 seconds for 10 minutes

  • 1 x L-Sit Ring Muscle Ups

Then spend 10-15 minutes on

Results: For the Muscle Ups, all went well, missed on rep 7 and 17, otherwise was able to complete all.