Bench Press
135x10
185x5
235x5x5
OH Press #135x5x5

6 min amrap, 6 high box jump, 12 push up, 18 KB swing

For time :
50 - 40 - 30 - 20 -10 reps

• sit-up
• burpees

A. segment power snatch pause 2sec at mid thigh then PS; 5 sets of 2 perfect form rest 90sec btw sets
SCORE: 135x2, 155x2, 175
B. emom - PS TnG x 5 moderate - 5mins
SCORE: 135
C. push press @12X1 build to a 2rm in 4-5sets
SCORE: 225
+
5 sets:
15-20 ring dips
Row 400 m @ 90%
rest 2:30

Notes:
- focus on activating lats and keep upper back engaged during pause
- 50-60% of 1rm on B make sure reps are perfect
- no TnG on push press
- work on kipping dips/record row repeats - same across is goal

Metcon:

21-15-9: DL (275lbs), Box Jumps (30")

Time - 7:10

One max set (Stop at 15 if you get there) of strict HSPU, 15 deep breaths, One max set (Stop at 15 if you get there) of strict HSPU, 15 deep breaths, One last max set (no limit)

20 x front squat 40kg
40 x push press 40kg
60 x deadlift 40kg

4 Rounds

► 1' max Burpees
► 1' rest
► 1' max Box Jump
► 1' rest
► 1' Double Under
► 1' rest

Strength

5x5
All numbers are at the top of the pyramid
Squat - 210 (not sure if hitting parallel)
Bench Press - 55 (left shoulder is tweaked)
Deadlift - 225 (lower back hurts)

MetCon

3 Rounds for time
15 Burpees
15 Kettlebell swings #53

5:10

Three sets of five reps
Hold kettlebells in the front rack