8 Dead lifts
8 Hang power snatches
8 Over head squats
8 Stair runs

65#

-Buy In-

5/3/1 Back Squat – Week 1

65% x 5, 75% x 5, 85% x 5+

WOD

As Many Rounds As Possible in 12 Mins:

12 Front Squats 95/65

8 Broad jumps

-Cash Out-

2 x Max Distance Farmer’s Carry (100/70 in each hand)

Buy-in: 5/3/1 Press wk1
47.5 kgx5, 55.5×5, 62.5×6
WOD: 8rds +12FS+3 broad jumps RX’d
Cash-out: 2x100m farmer walks w/ towel thru 27.5kg in plates

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set. [End at 125lbs]
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. [End@115lbs]
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. [Bar]

Conditioning
3 rounds for time of:
Row 500m
75 Double-Unders
[Got 2 rounds plus some rowing]

After the normal dynamic and group warmups...

Chelsea:
The original emom
Emom for 30 minutes.
5 pull ups
10 push-ups
15 squats

This was my first attempt and I wasn't able to do all 30 rounds. My first 9 were unbroken and then I alternated - doing one every other minute. The last 2 rounds were consecutive. I accrued a total of 21 rounds in 30 minutes.

Max Back Squats
135x10
225x5
275x3
325x2
345x1

Tabata (For total reps):

Push ups 100

Air Squats (Bottom to bottom) 115

TTB 57

Sit ups 73

Skill
squat snatch + o/h squat

Strength
3x5 o/h squats 50 kg (3 mns b/t sets)

Wod
as many rounds as possible in 10 minutes of:
30 double unders
15 power snatches 30 kg

(5 rounds + 22DUs)

underdogidena 9-9 viik

2k Row

Bench Press Skill Practice

Deadlift New PB 150 kg (330#)

WOD

1000 mtr Row 3:55

D/Bell Thrusters

2k Row

20 rounds of
5 push-ups
5 rows
5 KTS
5 thrusters

10-2
KB farmer carries 24kg
weighted lunges