Strength
Weighted Pull Ups
5-5-5-5-5
+
AFAP
7x
7 Toes 2 Bar
7 Push Ups
7 Pull Ups

Max pull up: green + 2,5 kg

exentric pull ups
knee to elbow

center-- work- home

center- work- home

center- home

AMRAP 30′
5 Deadlifts 50kg
13 Push Ups
9 Box Jumps 40cm

14+ 2 deadlifts

center- home

Foam roll IT band.
800m run warm up.
135# backsquat x 5
225# backsquat x 5

11/9

Strength: 4x2 backsquat 90% or more rest 2:00
1. 315#
2. 315#
3. 320#
4. 325#

Deadlift 1x2 AHAP
1. 425#

OLY: 8x2 Cleans 80-85% rest 90 seconds
1. 195#
2. 195#
3. 195#
4. 200#
5. 200# missed 2nd
6. 200#
7. 205#
8. 210#

Conditioning: 15:00 amrap
15x kettlebell swings 53#
10x OTB Burpees
5x deadlift 275#

7 rounds + 6 KB swings

Changed up the conditioning cause we only have 1 rower and 1 set of rings. Didn't get to add in anything else cause of time.

Skill
4X5 Strict C2B Ring Pullups (45s rest)

Strength
3x5 Overhead Squats 60kg (3mins rest)

Endurance
4x400m Run (work:rest 1:1) - 1:16 - 1:30 - 1:33 - 1:31
These were supposed to be max effort sprints but I just forgot what the workout was, but still I went pretty hard. The big drop off in my times is because I didn't warm up my legs properly for the sprints and they got really fucked after the first repeat. Still great day!

For time do:
21-15-9 of
Thrusters 95#/65#
Pullups

3 rounds for time:

135 lbs OHS, 10 reps -> sub'd 95 lbs
50 double unders

4:38

First and Second sets of OHS unbroken. First set and almost second set of double unders unbroken.