4 rounds

10 deadlifts
3 power clean
5 front squat

65-75-85-95

Cut it short due to back injury

500m row
40 squats
30 GHD situps
20 pushups
10 pullups

OHS

95x5
135x5
155x5
175 fail

**shoulders and wrists hurting

Strength:
Find Your 5RM Weighted Pull-Up

Conditioning – 5 Rounds For Time:
20 Push Press (75/45) @ 65#
50 Double Unders

3-3-3-3-3 Clean

I was able to work up to 135# 3x

Baseline: Pre-SOP and box breathing, then ROM drills. 20-10 reps of 4-count mountain climbers, SDHP

Work Capacity: Complete 5 rounds for time of:
10x back ext
10x KBS (55#)
10x pull ups
300m row
Time: 27:46

Strength: Strict press (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.
55# x5, 55# x7, 60# x5

a) DL wk4: 5×115, 140, 170#
b) 5×2 clean high pulls: up to 125#
c) weighted pull ups: up to 3×35#, 2×45#
d) MU practice
e) “Donny” = 11:30 (155#)
f) SP wk4: 5×35, 45, 55#
g) Tue WOD
21-15-9
push press (55#)
box jumps: 2:45

80Kg Clean and push press x 30 for time

15-10-5
Hang Power Clean 115 lbs
Box Jumps 24"
Pull Up

Skill
Turkish Get Ups

Wod
Alternating Tabata
8 Rounds

20 Seconds max Kettlebell Swings 70#/55# - 45#

10 Seconds Rest

20 Seconds max Burpees

10 Seconds rest

101 reps
*Alternate back and forth between the two, score is total repetitions performed

Skill
Jump Rope and Double Under Practice

Wod
7 Rounds

5 Left side Sandbag Cross-Body Shoulder -40#

5 Sandbag Lunges

5 Right side Sandbag Cross-Body Shoulder

5 Sandbag Lunges

12 Double Unders - 6 DUs

Rest 60 Seconds

19:30 min