Rive taskuilta + puolesta reidestä + työntö

10 x (1+1+1)@70-75%

Raakarive + raakatyöntö

7 x (2+1)@70-80% (ty)

Etukyykky 4x3@70%

1 Mile Run (not for time)
Bench Press 3 X Max Effort @ 75% 1RM- 155

10, 8, 6, 4, 2
Muscle Ups
Box Jump (40")
Time is only a priority if Rx

Modified:
60 Dips
60 CTB Pull Ups
30 Box Jumps at max height
Movement priority for modified

Warm up:
5 rounds
10 Jumping Jacks
10 Mt. Climber
5 Jump Tucks

Strength:
DB Bench Press 4x7 @ 100 lbs

WOD courtesy of www.crossfitfootball.com
15 min AMRAP
5 Hang Cleans @ 135 lbs
7 Supine Ring Pull Ups
9 Box Jumps @ 20"

8 rounds + 12 reps

Power clean & jerk EMOM

7x1 @ 175#

2000M Row
40 hang power cleans 175
60 bar facing burpees

20:17 @ 150

3 Rounds for Time
21-15-9
Double Unders
Strict Pull Ups
Push Ups
Box Jumps
Squats

Tabata Pull Ups
Tabata Push Ups
Tabata sit ups
Tabata air squats

Record lowest reps:

Pull ups: 5
Push ups: 6
Sit ups: 10
Air squats: 15

Warmup Run
- 1km

Cindy - 20min AMRAP
- 5 x Pullups
- 10 x Pushups
- 15 x Squats

Cool Down Walk
- 1km

Warm Up:
All Skate (push ups, ring dips, squats, sit ups)

Mobility:
Pain Ball vs. Calf
PNF Hamstring
Sit in Squat

MetCon:
4x
5 Back Squats @ 185 lbs
7 Pull Ups
10 Box Jumps @ 24"

1x = 3 Minute AMRAP with a 1 minute rest before next round.

5x
(a) 5 Front Squats @ 60%
Rest 60 seconds
(b) 5 Bench Presses @ 70%
Rest 60 Seconds

Then …
2x
400 meter Sled Drag @ 45 lbs

Then …
5x
(a) 8 Reverse Hypers @ 120 lbs
Rest 60 seconds
(b) 8 Weighted Sit Ups @ 45 lbs

Squat snatch practice for 45 min
- worked up to 165 a few times.. not that great

Workout:
5 rounds
- gate sprint
- 20 pull ups
- 10 HSPU

15:58
beat last time (March 7) by 1:12. Pretty sure I crapped out on the HSPU last time. Got at least 5 hspu and 10 pull ups unbroken each round this time