21-15-9

Power Cleans (115/75)

Thrusters (115/75)

*Post Times.

Warmup
Double Unders
Hip/Shoulders mobility

Strength
5-5-3-3-2-1-1-1
135/185/225/275/295/345/395/405

WOD
Nasty Girls
3RFT
50 Squats
7 Muscle Ups
10 Hang Power Cleans
09:54

100 Burpee Challenge Day 1=1 rep

1 burpee on the minute increasing by 1 each minute for 20 minutes till fail.
Then cut number in half and continue increasing by 1

Failed at 14 then went down to 6-10

Squat challenge 20 reps at 105#

Warmup = partner ball

Skill work= Weighted "Good Mornings" (10lbs)

WOD -For time:
400m Run
15 lunges each leg (so 30 total)
15 pull ups (I used the green band)
15 squats
15 hanging knee raises
400m Run

5 RM Back Squat

Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day.

20 Reps - 35#

Then,

For time

2k Row - 9:25
Quads were tanked even prior to starting row.

21-15-9
Deadlift 225#
Slamball burpees

Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day.

Then,

For time

2k Row

Here we go

1 Burpee