20 - Thrusters
20 - Sumo Deadlifts
20 - Push Jerks
20 - Over Head Squats
20 - Front Squat

** 4 Burpees at the top of every minute

THIS WAS ABSOLUTELY HORRIBLE.. Had to drop to 85lbs halfway through the Over Heads.. Burpees threw everything off (-____-)

7 Rounds for time:
10 HSPU
10 SDHP 65#
10 L-Pullups

Subbed HSPU with Box HSPU for rounds 4 - 7

8 Mile Run

Get it? Detroit? I'm hilarious.

It appears the only thing more crowded than the gyms in January is my running trail. If you were in Farmers Branch and some maniac kept screaming, 'ON YOUR LEFT! ON YOUR LEFT!' that's my bad. . .but you were ruining my mile time.

Front squat 3-3-3-3-3 reps

45kg - 50kg - 55kg - 60kg -70kg

I have always struggled with front squats but for some reason last night it all came good and smashed my previous best. Previous best was 52.5k so I was well happy with that last night.

101 reps shoulder press, 45 #s
break
101 reps bench press, 45 #,s

3x3 @ 80%/85%/90%

a) BP wk 1: 9,7x120#
b) 1RM power clean: 155#
c) PP: up to 135#
d) 4RFT: 6 PPx75# + 12 CTB
= 6:12
e) 5 power clean EMOMx110# for 8 min = done, no misses

5x Power Clean

Eilinen/

Lepo

Power Snatch - worked to heavy in doubles - got to 165
Power Clean - Worked to Heavy in Doubles - Got to 225 or 245
Power Clean to Press:

95 - 5 press
115 - 3 Press
135 - 3 Press
155 - 1 Press

Double Under Ladders - by 5's up to 25
random tuck jumps and calisthenics