5X3 Front Squat 75-85-95-115-120

WOD For Time:
-750 meter Row - 3.14

- 75 Pull Up (banded) - 6.30

5X:
-15 Hollow Rocks
-15 Sit Up

5X3 Front Squat (worked up to #295 for 3)

WOD For Time:
-750 meter Row

- 75 Pull Up

5X:
-15 Hollow Rocks
-15 Sit Up

Afternoon classes will start at 4pm to make sure we can space out enough.

2.25 mile run

*wanted to do more but extremely humid!

Power Cleans 5-5-3-3-1-1

Then,

15 min AMRAP

5 Power Cleans 115/85

10 Front Squats 115/85

15 Hand release push ups

205lbs for pc

Warm Up:
2x
10 Push Ups
50 Single Jump Ropes
50 Double Unders
5 Pull Ups

Mobility:
Kettle Bell Shoulder Stretch

Max Effort:
3-3-3
Bench Press
80% of 1RM (155 LBs)

MetCon:
100 Push Ups
30 Ring Dips

Hang Power Clean
5-3-3-1-1-1
3 rounds
12 x hang power cleans (135/95)
12 x wall ball
12 x burpees

Power Clean- 20min to find 1rm (85#)

Then,

12 min amrap

3 Handstand Push Ups

6 Deadlifts 225/155

12 Abmats

8+3DL @100#

21-15-9
Power Clean 80/60 kg
Burpee

50-30-20
KB Swings (24/16)
Sit Ups

Then:

15-10-5
Burpees
Box Jumps

-Buy In-
Deadlift 5/3/1 – Week 3, Cycle
75% x5, 85% x3, 95% x1+
(215 x5, 240 x3, 270 x10)

WOD:
3 Rounds For Time Of:
15 Back Extension
8 Weighted Burpees 45/25
50Ft Overhead Walking Lunge 45/25

-Cash Out-
Weighted Step Ups 2 x 12 Each Leg 40# DB