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Spend 10 Minutes Doing Overhead Mobility

WOD

6 Rounds of

10 Thrusters (95/65)
10 Pullups
20 Double Unders

5 Rounds for Time max 20 min

5 power cleans
10 front squats
5 jerks
20 pullups

90 second rest in between rounds

First day back in 6 weeks. I will feel this one tomorrow.

5 Rounds for Time max 20 min

5 power cleans (95/65)
10 front squats (95/65)
5 jerks (95/65)
20 pullups

90 second rest in between rounds

Push-Press- Muscle-Ups
15-10-5

For time
Scaled: 80lb, ast. muscle ups

20 TGU (Total) -20#
3 8-12 leg lifts on hyper machine - 20# 3x8
2 500m rows (1:59 - did only one)
3 Min Plank
1 min L-sit (didn't happen)
100 pushups, 20 DU on breaks (did 75 push ups w/ 4 breaks

5 Rds
400m Run
15 OH Squats

Strength - Bench Press
Of 1RM,
80% - 3 @ #70
85% - 3 @ #80
90% - 3+ @ #80 - I did 8!

WOD -
12 Minute Cap, 21-15-9
Front Squats (95/65)
Burpees
Pullups

12m AMRAP

8 pushups
10 medball cleans @ 10
12 situps

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

11:18

That was pretty much all out too. I had hoped for sub-10 but I still have alot of work to do on stringing together the cleans all the way through. By the last two rounds I was doing 5-5 and the rest between really killed the time.

TABATA
PUSH PRESS #75
BOX JUMPS 24"
SDHP #175
12/6/8