Bench
5/5/5
Ended on 220x6

12min AMRAP
9 Burpee pull ups
20 FR Lunges 95#
15 V-ups

Pre-SOP and box breathing, then ROM drills. 5 rounds: 30 second double unders, 30 seconds rest, 30 burpee, 30 second rest.

Strength: Push press – 10 rounds, every minute on the minute, perform:

3x Push press @ 75% 1 RM.

pull up, SB clean, dbl under

12 min

5 rounds, 3 pull ups

Buy in, 100M Bear crawl
10-9-8-7-6-5-4-3-2-1
Deadlift (135)
Box pike push up
Buy out - 100M bear crawl

1RM
5-3-2-1-1-1
65-85-105-115-125-135

Weightlifting
Low Back Rehab Exercises
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x3, 70kgx2)
1 C&J + 5-4-4-3-2-5 Front Squats (55kg, 65kgx2, 75kg, 85kg, 55kg)
Left-Arm Isolation Work (5kg plate)
3x6 Single-Leg Hip Thrusts + 5 Eccentric GHRs
Half-Tabata Plank Hold (with extended arms)

A. 1 RM Squat Snatch (max weight 220)
B. One attempt at max OH squat with 220lb

A. Completed
B. 3

"Death by Thruster"

Ascending EMOM of 115lb thruster (1 on 1st min, 2 on 2nd min, 3......)

12 + 6

1 Mile @ 7:44

A. Press Cluster 3,3,3; rest 15 between cluster, rest 3 min
B. 12' EMOM TnG Power Clean x 3 (increase weight)
C. 30 T2B FT
+
10' AMRAP
10 Power Cleans, 135lb
10 HSPU
10 Pullups

A. 95-115-135
B. 245
C. 0:44
+ 4+1

a) BPx5: up to 95x5
b) PPx3: up to 125x3
c) 3RFT: 10 CTB, 10 FSx115#, 10 burpees
= 7:45
d) 5 min AMRAP: 30 DU + 15 snatch x55#
= 2 + 25 DU
e) airdyne: 20s on/40s off (for cal)
= 6, 9, 10, 10, 10