Front Squat
10-10-10-10
135,155,165,185

Then...
5min Max Rep Turkish Getups 1.5pd
16

Work handstand walking

12 min. AMRAP

10 Handstand steps or 10 Handstand rocks (rocks)

12 Sit ups

15 Air Squats

“McGhee”

30min AMRAP
5 Deadlift 185#
13 Push-ups
9 box jumps 24″

This one was long, had to pace myself so I didnt burn out at the start.

DL @ 75# (JT racked & I did not notice it was not 95#) :(

Had a difficult time jumping on the wobbly box & it took me 4+rounds to get my jump on.

13+10pushups

Warm Up:
2x w/ 45 LBs Bar
Rock and Roll Drill
10 Push Press
10 Behind Neck Press
10 Pull Ups

Mobility:
Bicep/Chest/Neck on Band
Pain Ball on Foot

Max Effort:
1 Rep Max: Jerk
175 LBs (PR)

MetCon:
4x
5 (Squat) Snatch 95 LBs
10 Push Ups
10 Ring Row (feet on 24" box)
5 Pull Ups

Buy in- 50 Wallballs: 14lb to 8 ft mark

3 rounds

30 double unders
15 slamballs 20#
10 front squats 135/95 (50#)

Cash out-Max reps @ bodyweight back-squat: 75x5 and then a foot cramp set in. Yikes!

30 Clean & Jerks For Time:
Sets of 10-8-6-4-2 Reps

135-145-155-175-185 Pounds

"CHARLOTTE"

21-15-9
- OH Squat (95 lbs)
- SDHP (95 lbs)

---

After Party:

3 rounds
- 30 V-ups
- 1 min. plank

Warmup
tabata style
lunges
side lunges
high knees
butt kicks
pushups
situps
tuck jumps
squats

Skill
muscle up progression and strict muscle up work

WOD
7 rounds of:
2 MIN AMRAP - Pick up where left off from previous round.
3 Body Rows
6 95# Thrusters
rest 1 min between rounds.
Score 18 rounds 3 Rows 3 Thrusters

4 Rounds
30 sec - Burpees
30 sec - Dead Hang from Pull Up bar

2 min Rest

4 Rounds
30 sec - Squats
30 sec - Planks

2 min Rest

4 Rounds
30 sec - Jumping Lunge

30 sec - Rest

28-64-77

Heavy Squats

10x3 @ 205

I dropped the third one in set 6. That's the first time Ive failed in a set in this whole program...im ok with that.