3.90 miles
Pace 8:36 min mile

Find your 3RM Front Squat and hold for 5 efforts

57.5kg/57.5kg/57.5kg/58.5kg/60kg

21-15-9
Thrusters 30kg
Kettlebell swings 16kg
Pull Ups (green band)
Run 400m

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7

For time:
30 Thrusters, 95lbs
30 Kettlebell Swings, 1 pood
30 Knees to Elbows
30 Burpee Box Jumps
30 Kettlebell Swings, 1 pood
30 Thrusters, 95 lbs

1 x 5 deadlift - 255 lbs

then…

21-15-9
deadlifts @ 65% - 175 lbs
burpees

2 Rounds for time

24 Double Unders - modified to 72 singles

24 KBS 1.5/1p - Green KB

24 Abmats - Modified to Flutter Kicks

24 Burpees - Modified on Tire

24 Pull Ups - Modified to Ring Rows

24 Dips - Modified on Tire

Shoulder Press 5-5-3-3-1-1
115 x 5
135 x 3
155 x 1

Then,

12 min AMRAP

5 Push Press 115/85

7 Kettlebell SDHP 1.5/1p

12 Squats

14 + 1 rounds

Very happy with that. Minimized my rest time and kept moving.

5RM clean & jerk* - 145 lbs

then

5 hanging squat cleans (135/95)
5 push press/jerk

4 rounds

• touch and go with the reps

50-40-30-20-10
wall balls (20/15)
kettlebell swings (1.5/1.0)
box jumps (24/20)

40 minute time limit

Pulled my back after just over 90 kettlebell swings and had to DNF this one.