1 RM:
SHOULDER PRESS-90
PUSH PRESS- 110
PUSH JERK-130

WOO HOO! SUCH PR'S FOR ME... STILL SMILING!

Back squat 3-3-3-3-3
40-60-60-80-80 kg

8 min amrap

30 sec bar hang
5 ring Push ups

Pre Wod:
1 round of max strict pull ups. (mod - 10 pull ups with a 10 second negative.)

WOD:
50 Clean and Jerk
50 Ring Dips
*in as few sets as possible for each. Max of 7, one minute breaks for each.
5 minutes total of a plank hold (from elbows or hands).
*with the fewest breaks possible.

C&J - 8 rounds @ 65
RD's - 5 rounds

Back Squat 1 RM

find 3 rm of bench press

set 1: 135
set 2: 185
set 3: 205

I only got 2 on 205

1. Strict Pull-Ups
   Max Unbroken Set

2. Bench Press
   Build to 7RM

3. Deadlift
   Build to 7RM

4. ”Free Fall”
   AMRAP 20:
   200 Meter Run
   20/14 Calorie Row
   20 Alternating Dumbbell Snatches (50/35)
   20 Wallballs (20/14)

21-15-9

Thrusters 95

Pull-ups

Got the PR and my first RX fran. Slow at pullups and need to work on thrusters. But overall happy with this, because fran is a bitch....

5 Bear complex
100m Sprint

Did 55lbs and a jog. Hip still healing

2 rounds for time:

40 DU
20 Pull-Ups
20 OH Squats (55lbs)
20 Hand Release Push-Ups
20 TGU (30lbs first 10, then 25lbs)
20 GHD

Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%