work up to 1rm

"Elizabeth"

21 - 15 - 9 rep rounds of:

Clean, 135 lbs / 95 lbs
Ring Dips

Scaled to 115 and dips on a box

20 min EMOM
3 push press 40 kg
5 box jumps (last 5 rds high)
(last round Double)

Front squats 5-1-10-1-15-1 (got to 245#)

Metcon:
- 5 Rounds:
- 5 Overhead Squats (135#/95# RX)
- 10 Toe 2 Bar
- 15 Bar Facing Burpees
- 20 Double Unders

14:59

21-15-9

Pull-up

High box jump

Ring dip

30 m Farmers walk 160 kg
5 Sandbag over yoke (set the yoke so you can walk under bar head up)
1 Power clean & jerk 90 kg
5 Tyre flips

30 min amrap

12 min AMRAP

30 DU

3 Wall climb

30 Squat

Did this little diddy in my Garage today:

15 min AMRAP:

• Run 400 meters (well down to end of alley and back)
• 20 reps deadlift (155lbs)
• 20 pushups
• 10 reps deadlift (155lbs)
• 10 pushups

I got through three runs and 10 DLs. Wasn't feeling it. And it was 1 million degrees...again.

5 rounds

5 Deadlift 102.5/70kg

10 Burpee

15 KBS 32/24kg

21 pull ups
12 snatches 115#
9 HSPU
21 pull ups
12 snatches
9 HSPU
93 burpees