100 Box Jumps--->Plank
100 KBS-->Chin over bar/ring row hold
100 AbMat-->Plank
100 Wall Balls-->Vup

Partnered with Melyssa

Pre-WOD: 5 X 3 Dead Lift (225#)
WOD: 20 Minutes-on the minute, every minute
Even- 5 Hang Clean (135#)
Odd - 5 CTB Pull Up

First deadlift since disc injury.
135x5
185x5
235x5

plenty left to lift more but don't want to push to hard yet.

First deadlift since disc injury.
135x5
185x5
235x5

plenty left to lift more but don't want to push to hard yet.

Every 40 seconds for 4 minutes perform:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch- 65 lbs
Rest 1 minute
Then attempt 3 heavy Squat Snatches-75,85,95

WOD
5 Rounds For Time:
• 10 Toes to Bar
• 10 Power Snatches (#75/55)
• 10 Wall Ball Shots (#20/15)

Bench Press
5x 170lbs
5x 200lbs
5+3x 225lbs

Power Cleans
5x 135lbs
5x 155lbs
5+0x 175lbs

Barbell Skills:

12 Minute on every minute hold 3 second front squat at 70% max (#105), plus 2 reps

WOD: AMRAP

25 double unders
2 rope climbs
5 power cleans

120 1st round, #115 2nd round - 3 reps

1+ 25 DU + 2 RC + 3 PC

Skill: skin the cat/pull-ups/HSPU
5x5
*Perform the exercises strict and focus on perfect form

Wod: 4 minute AMRAP
7 front squats 135/95
5 HSPU (3 wall walks) Need to work on handstand pushupa! used a plate

Rest 2 minutes

4 minute AMRAP
5 pull-ups
20 double unders ( sub bar jump overs)

chapel habu trail to the pft half way point, then pft road back

7 Rounds For Time:

Run 400 Meters
29 Back Squats 135 lbs