Strength / Skill:
- 5x4 Back Squat
or
- 5x4 Bench Press
Note: Depending on which option you completed Monday, or if you completed the 14.3 workout on Monday. Choose an option.

WOD:
3 Rounds (10Min Cap)
- 20 Pull Ups
- 20 Wall Balls (20#,14#)
- 20 Burpees
3 Rounds (10Min Cap)
- 10 HSPU
- 10 Ring Dips
- 10 Push Ups
Note: No rest in transition between the 10Min workout.

Wod 1: 2 rounds
Wod 2: 16:47

Pre-WOD: EMOM for 7 minutes
-3 Snatch

WOD - For Time
-1000 meter row
--100 Air Squats
-1000 meter run

Post
3 X 15 GHD Sit Ups

Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Pre-WOD:
7 X 2 Back Squat PR @165#

WOD - Teams of Two For Time :

-100 Dead Lifts (#135/95) 85#
---80 Hang Power Cleans
---60 Front Squats
---40 Jerks
---20 Thrusters

Partner WOD

12 min AMRAP
8 thrusters (used 63# bar, rx)
8 burpee over bar
8 ring row

Abs with partner
5 min
12 sit ups
plank

Partner WOD

12 min AMRAP
8 thrusters (used 63# bar, rx)
8 burpee over bar
8 ring row

Abs with partner
5 min
12 sit ups
plank

OHS 3RM (got up to 93#, PR!)

3 Overhead Squat (used 63# bar, which is an improvement)
EMOM 10min

+

7 wall balls
10 Situps
AMRAP 7min

Front squat
3@225
2@275
2@280
1@285

4RFT
400m Run
30 Thruster (75#)
30 DU's (90 Singles)
(21:14)

WOD
in team of 2
AMRAP 20
12 hspu (eran de 6 a 12 reps, hice 12, 8, 9, 10)
12 kb swing 2 pood (lo hice con 24kg)
12 box jump 30'' (75cm)
12 c2b
12 6m shuttle sprint
(hicimos 7 rondas + 30 reps, empezo mi compañero)

Lift: 3x5 195 backsquat

AMRAP in 20 of
10 115lb push press
10 1.5 pood KB swing
10 24inch box jumps

30lb dumbbell swing is the heaviest I have, rxd otherwise
7 rds + 10 + 4