"300"
25 Pull-up
50 Deadlifts #135
50 Push-up (hand release)
50 Box Jump 24"
50 1 Arm KB Clean and Press #35
50 Floor Wipers #135
25 Pull-up

Warm Up posterior chain - low bar back squats
6@ 125; 6@ 147; 4x6@160

Deadlifts - against black bands (work lock outs)

5@135; 3@165; 15@175 - treat each lift like a single. Work speed off the floor & hard lock out at the top.

Def one of the more difficult lifitng sessions ive done; hammies we burning! Good Stuff!!!

30 OHS @ 95
1 24 inch Box Jump every 3 reps
5:56@ the squats - box jumps and i mentally are still not friends

5 minute rest then:
3x500m Row
1:42
1:59
no third -hip locking up :-(

EMOTM for 15min - 10 @ 55, 5 @ 60
1 Snatch
2 OH squats

Post WOD:
Muscle-up practice, ring dip and pull-up work.
6 100m sprints

Strength: 3-3-3+ deadlifts (80/85/90% of 1RM)

Metcon:
7 rounds (12 minute cap):
-7 hang power cleans (135/95)
-7 HSPU's
-7 T2B

Deadlifts: 270(3), 285(3), 300(3)
Metcon: 5 rounds + 7 cleans + 7 HSPU (limited ROM on HSPU, cleans @ 115#) in 12:00

every minute on the minute for 8 minutes do:

3x deadlift 65% of max (225#)
15x lateral hops over bar

12 min AMRAP of:

10x box jump 24"
15x kb swing 53#
20x abmat situps

6rounds + 10 box jumps, 2 kb swings

1-2-3-4-5-6-7-8-9-10
Deadlifts 115/75
Power Cleans 115/75
Push Jerks 115/75

Deadlift:
5 – 5 – 2 – 2 – 2+ (Not a max attempt, on your last set get as many heavy reps as possible without losing form)

WOD:
“Nancy” (compare to your time from Jan 23 on WODstack)
5 rounds :
400 meter run (stoplight)
Overhead Squat x 15 (95/65)   

EMOTM for 15min
1 Snatch
2 OH squats

Post WOD:
Muscle-up practice, ring dip and pull-up work.
6 100m sprints