Strength:

Dead lifts - 5x225, 5x315, 2x405, 2x455, 2x475

Metcon:

5 Rnds - 5 DLs (275lbs), 10 Burpees

Time: 5:03

100 Double Unders for time: 1:48

Warm-Up:
400m Run/Stretch, then
3 Rounds:
10 Wall Balls
10 Med Ball cleans
10 Med Ball Sit-Ups

WOD:
15 Rounds of:
(1) Power Snatch and (5) OHS
Start Light and Add Weight. The five OHS should be done without dropping the bar. If you drop the bar count the round as a miss. Every Missed Round will be 5 Burpees at the end of the 15 rounds.
Bring your Journal or pen and paper to write down your lifts.

COOL DOWN:
Run 400m, Stretch and then count your blessings on your drive home :-)

50 burpees for time

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
BB Front o Back Squats
70% 1RM 2 reps

warm-up

I was sore and probably shouldn't have done 1RM, but did it anyway...

1-1-1-1-1 front squat - 275 max (not heavy, just awkward because I have bad form)
1-1-1-1-1 back squat - 355 max, 365 fail (not sure why I failed on 365...)
1-1-1-1-1 bench - 205 max (shoulder roughed up, stopped benching after 2nd round...)

Shoulder hurts. Real bad. Gotta stretch more...

Warmup

100 Wallballs

Workout

5 Rounds for time...

10 HSPU
10 T2B
10 Box Jump (30")

20 Minute AMRAP:
10 Pushup Dumbell Rows (40#/30#)
1/2 Court Burpee-Long Jump
1/2 Court Bear Crawl
1 Full Court Back Pedal
1 Full Court Sprint
1 Full Court Back Pedal
10 Jumping CTB Pull-Ups
5 KTE

I got 6 rounds + The rows, the Burpee Long Jumps, and the Bear Crawl.

• 4 Sets of:
Strict Deficit Handstand Push Ups 6-8 reps
Rest as need each sets.
Usa un deficit che ti permetta di fare 6-8 reps in max 2 volte. In alternative lavora a pavimento

21-15-9 95lb Thrusters and Pullups

5rds for time
5 man makers
10db lunges
15 ttb
20 rows