2x5
A. Front Squat: 154, 176 - 2nd set tough but very doable
B. Press: 125,125
C. Deadlift: 315,315

D. EMOM 12 min
even: 2 muscle-ups
odd: 10 WB 30#
-muscle-ups got difficult.

A) Front Squats NEW PR 100 LBS!!!!!!
5-5-3-3-3-2-1-1
*Starting @ 65%

B) 2 Rounds
10 Box Jumps 24
15 Deadlifts 135 except for last 5 at 125

Rest 5 Minutes

C) 2 Rounds
12 Cal Row
24 Lunges 45/25

Cash out:50CTB pull ups

Abs:

15x3
Crunches- 10 lb plate
Flat V-ups
Reverse Crunches
V-ups (L) V- ups (R)
Bridges
Plank: 60 sec
Russian Twists w/ 10 lb plate 40

Butt & Thighs
30 Straight Kickbacks LR
10 L Pulses LR
30 Outter Kick Ups
30 Inner Kick ups
30 Large Circles

WOD 1
Clean Ladder
35-55-65-75-85 <--- max

WOD 2
AMRAP 6
8 Front Squats 55lbs
6 Push Presses 55lbs
4 Burpees over Bar
4 Rounds, 8 Front Squats, 3 Push Presses

Work Up to 1 rep max deadlift 180lbs!!!!

Cindy AMRAP 15
5 Ring Rows
10 Push Ups
15 Air Squats
12 rounds

10' AMRAP

1 HR Push Ups
1 Deadlift @ 185
5 Box Jumps

add 1 Push Ups & 1 Deadlift each round

2 circuits of weights:

3 rounds of 4-6 reps on:

butterfly
press
lateral pull

Then 2 x 20 situps on the ab mat.

Benchpress

Split Jerk - From Rack 1 RM

Crossfit Total