Pre-WOD:
5-5-3-3-1-1-1 Dead Lifts (275 Max)

WOD:
Tabata (8 rounds of each, record the low round)
Air Squats (14 low)
Ring Dips (6 low)
Box Jumps (8 low)
Sit-Ups (14 low)

Ring dips were sloppy but didn't modify. Stepped on box jumps after 4th round or so. Other than that, this was a solid workout for me and went up 20lbs on my max deadlift improving my pr in good form. Felt like Caesar... someone peel me a grape.

Note to self: Push thru the heels; one continuous movement

Front Squat 8 RM

If you can do 26.4 PM session first (as your am session) and this AM session second ( as your pm session) do so.

For quality and speed 4-6rds:

• 3-8 rMU
• Rest 40-60s btw sets

Focus on movement quality!!

18 min AMRAP:
- 100 wall ball
- 75/62 cal row
- 50 c2b (scale to 40/30 or normal kipping pull-up)
- 25 power clean 100/70kg (scale to 70-75%)

AMRAP 20min:
20 KBS 24/16
10 KB Push Press (left) 24/16
10 KB Push Press (right) 24/16
20 Burpees

Amrap 10 of
15 kbs 24 kg
15 rd

5 rds

7 squat clean 60 kg
14 KBS 24 kg

21-15-9
40kg sumo high pull dead lift
40kg push press
200m run between each round

21-18-15-12-9-6-3
Hspu
Pistols, alt. Legs

Alternating EMOM for 14:00-

10 C2B Pullups
40 Double-Unders

21-15-9

Thrusters #95
Pull Ups