EMOTM 5 of:
3 Power Clean 80% (60kg)
EMOTM 5 of:
2 Power Clean 85% (70kg)
EMOTM 5 of:
1 Power Clean 90% (80kg, fue mi 100%)

Then: 10-8-6-4-2
Power clean 60kg (75% de 80kg))
Burpees Box Jump
(5:02)

Strength:
5x5 Front Squat
135,135,185,195,205

WOD:
8 Min AMRAP
- 10 Thrusters w/ 20 kg dumbells
- 10 Leg Raises
- 10 Box Dips

Thrusters were pretty rough after those squats

3RFT
400m Run
21 KB Swings (55/35)
12 Pull Ups (black and red bands for me)

3RFT
400m Run
21 KB Swings (55/35)
12 Pull Ups (black and red bands for me)

Strength
Snatch Balance 7x2, but i only did one real one with 45lb. with a dip i did 85.
20min AMRAP

-5 pullups
-10 pushups *i broke it into fives, maybe didnt need to. also hand release
-15 air squats

Lantern Run..
10 Curtis P's 95lbs
10 Thrusters 95lbs
Legion Run..
15 Curtis P's 95lbs
15 Thrusters 95lbs
Legion Run..
20 Curtis P's 95lbs
20 Thrusters 95lbs

21-15-9

Cleans #135
Dips

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Rx'd

Strength
Deadlift
Take 15 minutes to find a 1rep max Deadlift.- 400 lbs. New PR. Definitely could have done more

Conditioning

Group A
5 Rounds Of:
• 10 Deadlifts (50% of 1rep)
• 15 Push-ups

Group B
5 Rounds Of:
• 15 Deadlifts (55% of 1rep)
• 15 Hand Release Push-ups

Group C
5 Rounds Of:
• 15 Deadlifts (60% of 1rep)
• 15 Ring Push-ups

Chose B

12m Establishing 1RM Back Squat (225lb),
100 Wallballs for time @ 20 lbs
Rx'd