12 min EMOM
3 Clean and Jerks
10 Over the Bar Burpees
-5 minute rest
12 min EMOM
3 Snatches
Broad jump for 75 feet

For time:

5 Rounds

• 10 Bar facing Burbees
• 10 Oh Squat 50kg
• 20 GHD Situps

Then

• 50 Steps OH walking lunges 50kg

Shoulder Press Challenge Lift-5

WOD:

Death by Thruster95/65

Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

Then 4 min rest followed by:

3 rnds of

1min Max DU’s

1min Plank

There is no resting in the Plank, and if you don’t have DU’s the sub is BURPEE’s. Learn DU’s!!

Made it to 10 Thrusters.....Very difficult. Splitting that in half and continuing was almost as hard.

197 DU's

3 rounds of the following:

• 5 x 45kg hang clean, to front squat to push jerk
• 5 burpees

3 rounds of the following:

• 5 x 9kg Turkish Get ups (Right arm)
• 5 x 9kg Turkish Get ups (Left arm)
• 5 burpees

3 rounds:

• 10 x 50kg thruster
• 10 burpees

3 rounds:

• 10 x 100kg dead lift
• 20 pull ups

5 Rounds

1 Suicide run

1 Shoulder press 135/85 Rx+, 115/65 Rx

3 Push Press

5 Push Jerk

20 Abmat Sit ups

Choose a weight that you can complete all 3 lifts.

For the first time in past 2 weeks, I finally felt like I wasn't moving under water. I took two days of rest after 4 days on, and I felt really good coming back in today. This was also the first time I was able to keep moving during the entire workout. I think I only hit the hands on the knees suffering position once! :p I need to work on keeping my chin down during pulls and presses.

For Time: 21-15-9

Dead Lift
Box Jump

I started with 115 lbs and dropped to 95 after the first round.

Work up to a heavy

1 power clean + hang clean