Run 200m

12mins:
- 1st min = 1 Burpee 3" Box Jump + 1 SDHP @ 40kg
- 2nd min = 2 + 2
- 3rd min = 3 + 3
- 4th min = 4 + 4
- 5th min = 5+ 5
- 6th min = 6 + 6
- 7th min = 5+ 5
- 8th min = 5+ 5
- 9th min = 5+ 5
- 10th min = 5+ 5
- 11th min = 5+ 5
- 12th min = 6 + 6

6min AMRAP:
- 6 Push Ups (feet on 3" box)
- 6 Single Leg Deadlifts (each leg)
- 12 Hollow Rocks
- 7 rounds + 4 Hollow Rocks

Run 400m

6min AMRAP:
- 5 low hang cleans @ 30kg (shin level)
- 5 mid hang cleans @ 30kg (knee level)
- 5 high hang cleans @ 30kg (waist level)
- 30 Air Squats
- 4 rounds + 10 Air Squats
then immediately sprint 200m

Deadlift:
3 x 355
3 x 405
12 x 455

Front Squats:
8 x 190
8 x 225
6 x 250

Deadlift

lantionnosto

3 x 6 AHAP

Shoulder Press 5.5.3.3.1.1 80# PR from 70!!!

5 min Rest then:

21.15.9

Shoulder Press @ 60% of 1 RM @45#

Slamball @30#

Burpee

Started WOD at 55# and 30# sb (like Amelia) but then dropped to 45# shoulder press after 1st rd

''Flight Simulator''
Complete the following pyramid of Single-unders for time against a 12:00 Running Clock:
20-40-60-80-100-120-140-160-180-200

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

Achieved 20 in the first 2 min, spent the remaining 10 minute failing to reach 40 unbroken, but kept attempting for the duration of the WOD.

3x3 dead lifts @ 80, 85 and 90% of 1RM - 170,185,195 (did 5)

WOD:
7 rounds of (12 minute cap):

7 hang cleans (135/95) (I did 75)
7 HSPU's
7 T2B

I completed 5 rounds and 2 T2B

100 Burpee Challenge Day 74

"300"
25 Pull-up
50 Deadlifts #135
50 Push-up (hand release)
50 Box Jump 24"
50 1 Arm KB Clean and Press #35
50 Floor Wipers #135
25 Pull-up

Warm Up posterior chain - low bar back squats
6@ 125; 6@ 147; 4x6@160

Deadlifts - against black bands (work lock outs)

5@135; 3@165; 15@175 - treat each lift like a single. Work speed off the floor & hard lock out at the top.

Def one of the more difficult lifitng sessions ive done; hammies we burning! Good Stuff!!!