5xpull
10xpush
15xsquat

12 rds + 10 pushups - two days after competition - not bad!

22 Full Snathces (75)
22 KB Swings (53)
200m Run

17 Snatches
17 KB Swings
200m Run

10 Snatches
10 KB Swings

Squat:
5 x 225
5 x 260
12 x 295

Deficit Deadlift:
10 x 275
10 x 315
10 x 340

Conditioning:
Buy in: 15 HR HSPU

3 rounds:
15 x Hang cleans (135)
15 x Bar facing burpees

7:04

5 rounds for time:

200m row
15 wall ball
15 box jump (24)

Buy in: 5/3/1 Squat Wk 3, Cyc 4
225x5, 255x3, 285x1+ (8)

WOD:
Partner WOD, complete total reps of:
- 50 Thrusters (95/65) while partner holds bottom of squat
- 200 double unders while partner does 200m sand bag run
- 50 burpees while partner holds plank

Partners switch when form is broken

Cash out: Tabata ab mat situps
15, 14, 13, 13, 12, 11, 12, 12

Partnered with Anthony P.

10 min AMRAP of: 1 round Cindy + 1 Deadlift (75kg)
1 round Cindy + 2 Deadlifts(75kg)
1 round Cindy + 3 Deadlifts(75kg)...

Results: 1. Did 8 rounds 5 pullups ad 5 pushups. This was awesome!

3x5 OHS @ 40kg w/t 3 mins rest b/t sets
"Klepto" WOD w/t a 15min time cap: 27 Box Jumps + 20 Burpees + 11 Squat Cleans(40kg)

Results: 1. The OHS were hard.
2. The WOD was super hard! Did 2 rounds, 27 box jumps, 20 burpees and 3 Squat Cleans in 15 minutes.

60min emom

ski/row
sled
hammer
yoke
sandbag
rest

60min ergwork + du’s:
20min skierg
20min bike-erg
20min row
Every 5min 50 DU’s (total of 500 in the workout)

For Time:
25 Handstand Push-ups
50 Toes-to-bar
800M Row
75 Push Press (75M/45W)
150 Double-unders

Handstands i may have over extended myself as I did 17 unbroken then it broke down to 3, 2 , 2 1. it got ugly.

toes to bar went kinda smoothly. did 25, then 10, then 5s until I could only do 2s but nonetheless fairly smooth.

row was slow but steady but i should have been a bit faster and more efficient

push press was not bad, 15, 15, 10, 10, 10, 5, 5

double unders sucked :/ I am always bad at these once tired. I did 35, 15, 25, 25, 25, 25 but way too much resting between. no bueno. I needed to do 75 to begin with and 50 after. then 25