Oohs + k2e 21-15-9
95 lb ohs

8:47

Ohs improved as I went which was a goal

Squat Challenge - 155#

Then,

6 Power Snatch 115#

10 Box Jumps 24

5 Rounds

8:52

Strict Press

5X5
120, 130, 140, 155, 165

Back Ext
3x12

1 Round every 2minutes for 5 Rounds:
10 Bodyweight Deadlift (This was modded to strict PUs and kipping C2B due to hamstring issue)
100m Sprint

Then:
8 min AMRAP
10 SDHP 75/55
3 HSPU

I got 5 rounds + 7

Barski Clean
65-70% of 1RM x3x4 (155#)

Rack Jerk for max for the day - 155# form sucks.

Metcon:
4x50m Prowler @140#
4x50m Sled Pulls @ 70#
4x100m Sandbag Sprints

Time, forever.

Rest day, total workouts of the week 9 hours, x 5

Metcon: la
Aer: ti, ke, pe, la - 3 h 15 min
Squat: 630 kg

Gymnastics:
CTB -
Pull up -
TTB -
HSPU -
MU - 25
BMU -
Bfly -
HSW 15 m

Sleep: 6/7
Avg. tt. bed: 22.25
Avg. t. asleep: 8 h 5 min
Avg. EA. 40 kcal/FFM

Barski Snatch
65-75% of 1RM x3x4 (115#)

Snatch Push Press
3-3-3-3 for max weight (maxed out at 155#)

Metcon:
3 min max - started with muscle ups couldn't get any moved to C2B pull ups.

THen 5 rds
10 burpees
10 deadlifts @ 185#

Time was something in the 10s.

Find your 1Rm of the day.

Home to Bethel

Bench Press (BP)
5x5 at #200

Lawnmowers
3x12 both arms #60