5 x 75%, 3 x 85% , 1 x 95% + 2 PR attempts

AM: 50 min
Warm up 10 min
1.Rowing intervals
24x250 m @ 2:08/500 m pace
- Rest 15 s. between efforts
- Avg. pace 2.08.3/500 m
- SPM 26-27
- Avg. HR 170/181
Cool down 5 min

PM: 150 min
Warm up + COS 15 min
- HSW 10 m

1.Ring Muscle up practice
A. MU
- Swings 4x10
- MU + arch + hollow 5x1
- MU + CTR 1x1
- MU 1x1 + 10x2
- MU x 27

B. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10

C. Ring support swings
- Accumulate 60 reps in sets of 8-10

2.Bench press
A. 5x5+ @ 80% of 1 RM - 48 kg
- Rest as needed-
- Last set 6 reps

3.Accessory
A. 3 sets
8+8 Three point DB-Row - 25 25 25 lbs
10 Side lat. raise - 10 10 10 lbs

B. Every 2 min for 4 rounds:
12 Single leg V-ups
Max effort Hollow hold - 40 30 25 20 s.

5X3 Front Squat 75-85-95-115-120

WOD For Time:
-750 meter Row - 3.14

- 75 Pull Up (banded) - 6.30

5X:
-15 Hollow Rocks
-15 Sit Up

5X3 Front Squat (worked up to #295 for 3)

WOD For Time:
-750 meter Row

- 75 Pull Up

5X:
-15 Hollow Rocks
-15 Sit Up

Afternoon classes will start at 4pm to make sure we can space out enough.

2.25 mile run

*wanted to do more but extremely humid!

Power Cleans 5-5-3-3-1-1

Then,

15 min AMRAP

5 Power Cleans 115/85

10 Front Squats 115/85

15 Hand release push ups

205lbs for pc

Warm Up:
2x
10 Push Ups
50 Single Jump Ropes
50 Double Unders
5 Pull Ups

Mobility:
Kettle Bell Shoulder Stretch

Max Effort:
3-3-3
Bench Press
80% of 1RM (155 LBs)

MetCon:
100 Push Ups
30 Ring Dips

Hang Power Clean
5-3-3-1-1-1
3 rounds
12 x hang power cleans (135/95)
12 x wall ball
12 x burpees

Power Clean- 20min to find 1rm (85#)

Then,

12 min amrap

3 Handstand Push Ups

6 Deadlifts 225/155

12 Abmats

8+3DL @100#

21-15-9
Power Clean 80/60 kg
Burpee