Strength

Front Squat 7rm - 80 lbs

DB Rows 3x max reps - 30 lbs reps - 8,6,5

Wod

5 Rounds

10 Kettlebell Swings 70/55 *Russian Style - 45 lbs

Sprint *To the black and back

5:21 min

Wod

9 minute amrap

3 power cleans 135/95 - 85/80 lbs
6 push ups
9 air squats

7 rounds

Strength

Clean 3rm - 83 lbs
3×3 @ 90% of 3rm

Wod

10 Rounds
10 Ground to Overhead with 45/35 Plate - 25 Plate

5 Toes to Bar - Knees to Chest

12:34 min

Wod

As many repetitions as possible in 12 minutes of…

40 Burpees

30 Deadlifts 135/95 - 45

30 Burpees

20 Deadlifts 225/145 - 75

20 Burpees

10 Deadlifts 315/215 - 95

As many Burpees as possible in the time remaining

Score is total repetitions.

142

14 min EMOM (every min on the minute)
ODD min: 3 Muscle Ups or 6 Pull Ups 6 Dips (I did dips/PUs)
EVEN min: 3 Squat Snatch @ 75% of 1RM (65#) Need to improve my snatch, getting under bar and squat portion

5 Rep Max

4.19 mile run
avg. speed of 6.84 mph

Overhead Squat
7x2 progressive in weight
1 attempt at either BW OHS or Max Reps at BW

Did not go for max reps at bodyweight. failed at 235 and hit 225. no pr

Conditioning
"Jeremy"
21-15-9
OHS 95#
Burpees

5:20

5 rep max

5 Min AMRAP
5 Burpees
15 Air Squats
6+10