21 95lb thruster and pull up
15 95lb thruster and pull up
9 95lb thruster and pull up

Workout for Monday, January 14
Warm Up

Snatch
10 minutes work up to heavy single

Squat
5 @ 50%
3×3 @ 80%

WOD
10 Rounds
In 30 Seconds do
5 Deadlift (225/155)
Max Box Jumps
30 Sec. Rest

5rft
1min max rep 45# kb clean and push press r then l arm
1min max rep 45# good mornings
1min of rest

scaled to 3 rounds
right 16,14,13
left 14,16,12
gm 30,23,26

harder than I thought.

300

felt good!

Pre-WOD
15 minutes to work up to a Heavy Jerk- 205, failed at 225

15 Minute AMRAP
7 Shoulder to Overhead (115, 75#)
50 II Under
15 Sit Up

20 min amrap 15 reps

5 pullups

10 pushups

15 squats

Deadlift 5 rep max @ 295 lbs

15 min amrap

20 double unders (really struggle with these)

15 per side plate slams @ 45 lbs

10 pullups

5 HSPU (sub in box)

5 x 5 back squat

2 minutes of each

40 cals or more on airdyne
30 or more burpees
60 or more air squats
60 or more swings
50 or more sit ups

Back Squat 3 3 3 3 3
65 75 85 95 105(Hice una, falle a la segunda)

1000 M Row
100 Double unders
50 kettle bell swings 55 lbs
50 jumps over box 24 inches
40 chest to bar pull ups
40 wall balls 20lbs
30 toe to bars
30 overhead squats 95 lbs
30 handstand pushups
20 kettle bell swings 70 lbs
10 clean and jerks 135 lbs
10 snatches 135 lbs