Perform one set every minute on the minute, add 10# per round until failure
2x Back squat (starting weight is 135#/85#)

Went 11 rounds up to 245#, then went backwards dropping 10# every minute back down to 135#

Total of 22 rounds up and down

Work up to a heavy squat snatch (90#)
Work up to a heavy clean and jerk (130#)
Clean deadlift 5x3 @95% of clean (140#)

Partner WOD
Both partners complete the following, one after another
250m row
25 HR push ups
25 box jumps
25 pull-ups
25 front squats (95/65#)
25 sit-ups
25 push press (same bar)
25 II unders
1 lap

For time:
50/35 Calorie Row
20 Muscle-Ups
50/35 Calorie Row
30 Strict Handstand Push-Ups
50/35 Calorie Row
30 strict Handstand Push-Ups

Power clean + push press 3x2+1 @70%, 2x2+1 @80% (110, 120#)
Snatch push press + snatch balance 3x3+1 @70%, 2x3+1 @80% (70, 80#)
1x20 back squat @105#
Clean pulls 5x3 @95% (140#)

6min AMRAP
4 KB one arm snatch (70/53#) (used 35#)
8 OHS (115/85#)

Rest 4min

Run 1 mile

3+9
7:47

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1
40" and 44" on last set
Double-Unders x 40-50 reps

B.
Back Squat
*Set 1 – 5 reps @ 274
*Set 2 – 3 reps @ 320
*Set 3 – 1 rep @ 365
*Set 4 – 1 rep @ 405 (f)
Rest 2-3 minutes

Prep
Note: Each of these exercises should take 8 seconds per rep. Descend into the bottom position of the exercise slowly over the course of 4 seconds. Hold the bottom position for 4 seconds. Shoot out of the bottom position quickly with speed & control.
3 rounds of:
- 5 Air squats
- 10 Pushups

Workout
4 rounds of:
- 50 Air squats
- 400m run

Results
14:15

Post-Workout
- Bar muscle-up practice
- Hand stand pushup practice

Notes
The purpose of this workout is to work on squat depth and hip flexibility. Although air squats can be done very quickly, the goal was to focus on form not speed. Now, that all went out of the window by round 3 but at least I started strong!

Row 1000m then,

25 Pull ups <--75 pull ups & then droopped to ring rows

7 Shoulder to overhead 135/95 <--65#

Hands were blistering so i had to drop down from the pullup bar.

AM: 75 min
Warm up for 15 min

1.Rowing intervals
14 x 2 min on / 75 s. off @ 1:56-2:02 / 500 m pace
Times: 2.02.1, 2.01.7, 2.00.9, 2.01.2, 2.00.4, 2.00, 1.59.5, 1.59, 1.58.3, 1.58.3, 1.57.8, 1.57.8, 1.58.3, 1.56.9
HR 166/187

Cool down for 10 min

PM: 110 min
Warm up 20 min

1.BCTB
- BFLY x 30
- Box 3 x 10
- BTCB singles x 10
- KS+BCTB 4 x 5+5

2.Strength
A. Back squat
- 4x4 @ 75-77,5 kg

B. Romanian deadlift
- 3x8
- 50 60 60 kg

3.Accessory
3 sets:
6+6 Half kneeling KB Bottom up press - 6 kg
8+8 Banded Hip abduction

Partner WOD:

As a pair, complete 100 reps of each exercise. Only 1 person doing work at a time. Worked with Rick.

• Burpees
• Mountain Climbers (2-count putting feet up to the outside of the hands)
• HSPU (Did 3 kipping on the wall, Then did the rest with feet on a box)
• Abmat Situps
• Pullups
• Knees to Elbows
• Dips (Using a Box)
• Flutter Kicks (4-count)
• Squats

We each did 50 reps of each exercise

CFH Summer Gains

3 rounds of
10 heels to butt (ball/sliders)
10 hip extensions with 1 sec pause on top

3 rounds of
10 weighted good mornings
10 hip thrusts

Core
Tabata
- Hollow Swim
- Single leg lifts

• Accumulate max L-sit in 3 minutes