Front squat x6 @75% of BW,
Run 200m
5 Rounds for time

50kg
first time running for 3 weeks since twisted ankle - more weight next time

10min AMRAP
3 Wall Climb
5 ea. Grasshoppers
7 Pass Throughs

5-4-3-2-1
Push Press & Weighted pull ups

12 minute AMRAP
5 dead lift (245/135)
7 pushups
12 pull ups

MONDAY 120213

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

155-175-185-205-215

Tweaked knee from baseball this weekend kept me from really pushing to a true 3RM. Pushed hard, but held back just a lil' to be safe.

1 round of cindy
1 C&J (135)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

Skill
Muscle Ups

MetCon
5 rounds for time of:
9 Power Cleans
6 Thrusters
3 Muscle Ups (low rings)

4 rounds + 9 power cleans

Front Squat Triplets:

3 x 185
3 x 225
3 x 245
3 x 255
3 x 260

Finisher:
3 rounds:

5 HSPU
10 Burpees
25 DU

5X with 3min rest between rounds

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Need to work on consecutive pull ups after round 1 lol

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats
C&J = Clean & Jerk

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats