DU
Snatches @45lb
GHD Sit-Up
Box Jump 24in
Ground Ups @25lb
Pull-Ups

Five mins of each exercise AMRAP, two min rest in between them, and add reps all together

Strict pull up x5,
Strict press x6 (50kg),
Pistol squat x5 each leg
5 Rounds

4 x 30sec of Ring Rollouts

Seated Hamstring Curl Machine:
- 50 x 26kg
Seated Quad Curl Machine:
- 50 x 26kg

Deadlifts (feet on 20kg plates):
- 10 x 20kg, 10 x 30kg, 10 x 50kg, 10 x 70kg, 10 x 90kg, 10 x 110kg, 5 x 130kg, 1 x 150kg
- 13 x 100kg, 11 x 100kg, 9 x 100kg
- 10 x 70kg
- 10 x 30kg (3secs up, 3 secs down)

Front Squat (bar cleaned from ground position, arms straight out in front - no hands touching bar when squatting):
- 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 8 x 70kg, 6 x 80kg
- 10 x 50kg
- 7 x 30kg (3 secs lower, 1sec pause at bottom, 3secs raise)

OHS:
- 3 rounds
- 10 x 40kg

Back Squat + T2B:
- 5 rounds, 90secs rest between rounds
- 10 x 60kg + 10

Warm Down:
- Row 1000m @ 2:00.500m

Skill
Turkish Get-up
just about made 24kg

MetCon
For time:
15 Kettlebell Front Squats
400m Run
15 Kettlebell Push Presses
400m Run
15 Kettlebell Thrusters
400m Run
15 Kettlebell Push Presses
400m Run
15 Kettlebell Front Squats

30# DBs

Front Squats
2 reps with 1 minute rest, 10 rounds

5x#135
5x#185
3x#225
7x#215

Vondelpark - center- home

21-15-9 of

Front squat @35
T2B
American swing @12

Find your 5rm of back squat- 20 mins - 225#

Then,

3 rounds

15 Power cleans to press 95#

21 Hand release push ups

8:30

Fran rest 2 minutes Grace

Fran took me 9:27 RX'd, my slowest Fran time in quite a while, I think I was sandbagging because I had Grace coming up... quite upset with myself

2 min rest

Grace finished at 18:40 RX'd so it took me 7:13

Three rounds

20 Pullups
30 pushups
40 situps
50 squats

Rest 3 minutes between sets

1. 4:20
2. 5:40
3. 7:02