7.4. mi (Riverwalk)

9.2 miles
Outdoor, upper 70s to start, much hotter as I went and humid
It hurt

5RM Press
Attempt new 1RM

I tried for a new 5rm of 170 (previously 165) NAILED IT.
Failed to set a new 1RM

Met Con:
5 rounds AFAP:
on the football field:
Farmer Carry 50# DB each hand- 100yds
sprint to 50yd line and back

Time: 10:15

Deload week.

Bench press 6x3x65%

1. Burpee Pullups-7 Wall Sit
2. KB or Bar Clean and Press-6 Flutter Kicks
3. LOP KB or Axle Bar Farmer's Carry Jump Rope
4. Sledge Strikes-15 Mountain Climbers

30 Minute AMRAP
5 Deadlift 165
13 Pushups (did NOT do any on my knees!)
9 Box Jumps (used 20" box)

Skill-Muscle Ups for advanced and Kipping Pullups
Finishers
Every minute on the minute for 10 minutes
5/5 KB Snatches
5 Burpees
Rest 3 minutes
Every minute on the minute for 10 minutes
15 swings
10 pushups

Used 35 for snatches and 53 for swings

A. Power Clean+Hang Power Clean+Jerk 12 sets OTM

115 lbs for the cleans

B1. Close Grip Bench 5 × 10 reps- 85 on first set, 95 on second, 115 on last three

B2. GHD Sit Ups 5 x 10 reps

PreWOD:
Deadlifts (add #10 to 1RM)
5 @ 75% - 225
5 @ 80% - 245
5 @ 85% - 295

WOD - 15 min cap
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts
Knees to elbows
Burpees

Time 9:15

Grace @ 95#
6:29