Max Effort Deadlift
5-5-3-3-1-1-1

6 Rounds:
6 - Box Jump Overs 20"
6 - Dips
6 - 6-ct. Russian Twist Sit-Ups 30/25
6 - Lateral Lunges
6 - 8-ct. Body Builders
6 - 6-ct. Mountain Climbers

//

Deadlift: 83-93-113-123-143-163-183

12" box jump overs
15# Russian twist sit-ups

Skill
HS Practice
6x20m Sprints (60s rest) - All at bout 3-4s.
3xMax Effort Weighted Tempo Ring Dips 3kg - 4 + 2 + 2 (60s rest)
(Start at the bottom of the dip and hold for 5s press out to the top and hold for 10s that's one rep)

WOD
5 rounds for time of:
5 Muscle-ups
5 Box Jumps (35")
All movements were performed with games standards. Crushed this!

Endurance
2x1000m Run (4 mins rest) - 4:25 for both
My left knee started to hurt and had to stop so I treated this as a slow interval session instead.
These runs are starting to get boring.

4 rounds 1 min on 30 sec rest
muscle ups (rb, 3 notches down) 7-7-6-6 26 total
snatch @ 95 lbs 8-8-7-7 30 total
back squat @ 175 lbs 11-12-8-10 41 total
pallof press hold L&R (red band)

7 RFT
7 handstand pushups
7 thrusters (45#)
7 knees to elbows
7 deadlifts (45#)
7 burpees
7 kb swings(25#)
7 pullups (blue)
28:23

Class will be at 4:30 Monday:

1) 25 min to find 1RM Push Jerk

Conditioning -
10 min AMRAP

Buy in:
100 Double unders (if you cannot do double unders at all, 50 cal on airdyne)

• Then

6 Clean and Jerk (115/75)
9 burpees
12 toes to bar

Auxiliary:
A) 3 x max plank hold
B) 3 x 15 GHD situps

endurance
4x400m run (2 minutes rest)
1:20 - 1:20 - 1:27 - 1:40

skill
EMOM for 5:
10 pullups
too weak!! needing olylifting!!

Skill
HS Walk
Max Shoulder Touches: 7
3x5 Tempo Weighted Strict Pullups 10kg (60s rest)
(Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up.)
2x10 Strict T2B (60s rest)

Strength
Snatch from Blocks 3-2-1-1-1
(40kg - 50kg - 60kg - 65kg - 70kg)
Split Jerk 2-2-1-1-1
(40kg - 50kg - 60kg - 70kg - 80kg)
Front Squats 4-4-3-3-2-2-2-1
(80kg - 90kg - 100kg - 110kg)
1x20s Front Walkout (120kg)

WOD
EMOM for 6 minutes:
30 Double Unders
5 HSPU
This was supposed to be for 10 minutes but the transitions were costing me too much time so I stopped. The HSPU felt easy.

Burpees x 10 each
KB Swings (26#) - 100 team
Knees Up - 100 team
Push Up - 100 team
Box Jumps (12") - 100 team
Burpees x 10 each

Rebecca and Windi - 23:58

12 minute AMRAP:

5 Burpee over Box jump
10 Overhead Squats (45 lbs)
20 Double unders

I made it through 8 complete rounds, plus 1 burpee

“Chief”

3 Power cleans 135/95<--80#

6 Push ups

9 Squats

3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

5 rounds

17 rounds + 9reps (I lost count 2wce, so this is my best 'lowball' guess.