5 Rounds
800m Run
30 KB Swings (70/55) ->Scaled down to 35#
30 Pull Ups

Time cap 50:00

Completed 4 rounds + 800m run in 51 minutes.

3 Rounds
400M Run
10 HSPU
10 Ring Dips (purple band)

Dead Lifts: I calculated the 90% off of my desired 1RM. i.e. - I want a 400# deadlift, so I calculated 90% of that number rather than the measly 375 1RM that I've actually gotten.

1 Rep (90% Max Weight) 365#
10 Reps (75% Max Weight) 275#
1 Rep (90% Max Weight) 365# - this was U-G-L-Y.
15 Reps (65% Max Weight) 235#
1 Rep (90% Max Weight) 345# - dropped 20# off the top
20 Reps (55% Max Weight) 205#

3 X 400 Meter Sprints
w/2 Minute Rest between Runs

got a MU.

Deadlift:
3 x 345
3 x 405
3+ 445 (8 reps)

Front Squats:
8 x 165
8 x 190
6 x 225

Conditioning:
EMOM for 10 minutes:
Odd minutes = 1 min row below 1:45/500m
Even = double unders (at least 50 each round)

4 x 5 Strict Press at 155lbs

---

EMOTM for ten minutes

10 Clean and Jerks w/ 50lb dumbells

Active recovery run... 1 mile

100 Burpee Challenge Day 49

Warm Up:
Push Ups
Squats

Mobility:
Sit in squat
PNG hamstring
Standing forward bend

Box Squat:
12x 2
Orange/Purple band with 1 knot
~50% of 1RM
125 lbs

Auxiliary Exercises:
40 Static/Seated box jumps with a 20 lbs weight vest
3x 5 SS Bar Back Squats (squatting to a box) [205 lbs, 185 lbs, 185 lbs]
3x 8 Reverse Hypers @ 120 lbs
3x 8 Weighted GH Raises with 15 lbs

Deadlift
5x5 @ 275#

AMRAP 6min
8 Box Jump 24"
8 Burpee
Then...(no rest)
AMRAP 5min
8 Wall Ball 20#
8 KB Swing 70#

12 minutes of

2x clean and jerk every minute

I did 4 rounds of 165# and then it got heavy and went down to 155#