3 x 5 press - 115 lbs

then…

9-7-5
thrusters @ 85% - 100 lbs
ring push-ups

Buy in: Run 1mi
3ds:
15 Hang Power Clean (155#)
30 Situps

For time

5 Rounds

400m run

10 slam ball 20#

15 burpee box jumps 24/20

This one definitely played to my strengths. A big thanks to Dawn and Greg for pushing me past what I thought I could do. I was hoping to crack 20 mins., but just couldn't do it. I was a little slow on my 4th run, which hurt my time.

Deadlift 2.2.2.2.2
Worked up to 305# for the 2 rep and stopped, form was starting to wain too bad for repetitive reps.

Then:
5 Rounds
10 Deadlift 185#
15 Pull-up
20 Squat

Took me way longer than it should have, but I'm okay with that. Working on my DL form to maintain positive gains and pull-ups are always a weak point.

Deadlift 2.2.2.2.2 (165.195.215.235.245) My Form suffered a little at 245 but not too difficult

Then:
5 Rounds
10 Deadlift 185/110
15 Pull-up
20 Squat

5 rounds of:

400m
20 push-ups
40 sit-ups

I.
--7 rounds of--
400m run intervals


II.
30 clean and jerk for time @165

Shoulder Press Challenge Lift-5 50# x 10

WOD:

Death by Thruster95/65

Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

12 @ 65# then 6,7,8 reps and down to 4 reps for the rest of the WOD

Then 4 min rest followed by:

3 rnds of

1min Max DU’s

1min Plank

There is no resting in the Plank, and if you don’t have DU’s the sub is BURPEE’s. Learn DU’s!!!

56 DU's

Emom 10′ 5 power clean week 4 + 7,5kg

METCON
40 power clean
30 burpees
20 thruster
10 power snatch

50/35 kg

For Time:

Row 50 Calories
40 Box Jumps (15in)
30 Clapping Pushups(red band)
20 DU
10 Burpee Box Jumps (Front Squats w/#14 Med Ball)
5 HSPU