3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

• 10 Min EMOM of:
BB Deadlifts
65% 1RM 2 reps

Bench press 6 RM,
then 5 reps with same weight,
then 4 reps with same weight

Biking outside for 1 h 42 mins

3 rounds

max reps push ups
max reps ring rows
max reps assisted pull ups

Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories

1,2,3,...9,10

Thrusters 115#
Hang Power Cleans 115#

Deadlift Friday…
Strength:
Sumo Deadlift 5.5.5.5.5
worked up to 255# PR for this lift

Metcon:
3 Rounds
10 Bulgarian Split Squat “5 ea Leg”
15 BWDL
20 Box Jump 24/20

Time 18:58-Note: Roughly 7 minutes of this was due to coaching, which is fine, I needed it, my deadlift sucks... (regular deadlift)

5x 180
3x 205
1+ x 230 ( 10 reps)

5x 145
3x 165
1+ x 185 (10 reps)

4 sets of 10x goodmorning squats