"Bruck"
4RFT
400m run
24 Back Squat (185/135)
24 Push Jerk (135/95)

Mini "Bruck" - 2RFT. 115#, 85#. Need to work on backsquats. Push Jerks were heavy. Tired today...

Legs were sore from yesterday... Didn't think they would be sore.

40 min row
138/147
2.23.5/500 m
8360 m

Skill
Snatch -70kg
C&J - 70kg

Strength
5-5-5 Push Press (60kg)
3-3-3-1 Back Squats (90kg - 100kg - 110kg - 120kg)

Midline
15-12-9 Back Extensions (15kg)
3x15 Partner Lying Leg Raises

30 Burpees
30 Pull Ups
30 Thrusters 43/29kg
30 Double Unders
30 Kettblebells Swing 24/16kg
30 Wall Ball 9/7kg
30 Box Jump 60/50cm
30 GHD Sit ups

Amrap 20min:

5 Pull ups
10 Push Ups
15 Squats

skill
snatch - 85kgPR
C&J - 90kg

strength
3-3-3 front squad
100kg-110kg-120kg

a) 2 min AMRAP rope climbs: 6
2 min to 1RM clean: 155#
b) 15 min to 1RM OHS: 135#
c) 4 cleans EMOMx5 at 125# (1 miss)
d) 8 min AMRAP:
15 T2B
15 burpees to 2 45# plates
= 3 + 9 burpees

AIRDYNE:
30 sec. @ 85%
30 sec. @ 50%
x10
SCORE: 189 cal.

ROW:
30 sec. @ 85%
30 sec. @ 50%
x10
SCORE: 2524m

RUN:
30 sec. @ 85%
30 sec. @ 50%
x10

Brench press
1x5 @ 205
5x5 @ 185

Back Squat 5-5-5 reps
225-245-250

Deadlift 6 reps
295