3rds
1min Deadlift 225# (22, 22, 26)
1min rest
1min Chest2Ring (22, 22, 18)
1min rest
1min HRPU (30, 30, 25)

Climbing level 5.4, 5.6, 5.8, 1 hr

Back Squat 5-5-5-5-5 (between 65-75% of 1rm) 135/185/205/225/235 <-Last one stopped at 3rep, been so long since doing back squats it felt like.

Then,

3 rounds

Run 200m

7 Hang snatch(full squat) 115 mod from 135, this was tough. Enjoyed it though, need to work on this move.

Rest 1 min between rounds

A.Eight sets of:
Clean x 1.1.1
(rest 10 seconds between singles – try to perform all sets at or above 85% of your 1-RM)
Rest 90-120 seconds
Strict Overhead Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds

B.One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

C.Six sets of:
Row 300 Meters
10 Burpees
5 Man-Makers (55/35 lb DBs)
Rest 3 minutes

I’m definitely a small monkey…still feeling the volume from Saturday and last week. Bit of a sore lower back from deads was a mental challenge for me today. Scaled the weight back on part A to more like 80-85%.
A) Cleans done at 60 and 64kg.
Overhead press done at 3-4 x 35kg (4 sets), 3-4 x 37kg (4 sets). Presses felt solid. Timing on my cleans was crap. CNS is not happy.
B) 10 x 28kg
C) Oh manmakers…how we love thee. 35# dumbbells.
3:06
3:00
3:00
2:59
3:06
3:06
Overall the row felt good and I think this is the first time burpees have ever felt like a rest.

A.Three sets, not for time, of:
Bridge-Ups x 5 reps of 10 second holds
V-Up x 10-12 reps
(V-Ups should be performed as quickly as possible)
Double-Unders x 30-40 reps

B.Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.
Perform all five sets at 80-90% of your 1-RM.

C.Four sets for times of:
155/105 lb Squat Clean x 6 reps
Rest 90 seconds

D.Five sets of:
Back Squat x 6 reps
* Set 1 – 65% of 1-RM
* Set 2 – 70%
* Set 3 – 75%
* Set 4 – 80%
* Set 5 – 80-85%
Rest 2 minutes between sets.

A) completed with hollow rocks (24 reps) instead of V-ups which bother my tailbone
B) snatch: 99-104-110-115-119#…felt good and snappy today. 54kg is a hair over 90%.
C) 0:18 / 0:17 / 0:16 / 0:17…third set felt the best and most efficient
D) back squat: 154-165-176-190-200#…felt strong throughout

A.Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Strict Handstand Push-Up x 2 reps shy of failure
Rope Climb x 2 ascents

B.Eight sets of:
Jerk
* Sets 1-2 – x 3 reps (70-80%)
* Sets 3-4 – x 2 reps (80-90%)
* Sets 5-8 – x 1 rep (90-100%)
Rest 2 minutes between sets.

C.Four sets of:
Weighted Chest-to-Bar Pull-Up x 2 reps
Rest 20 seconds
Chest-to-Bar Pull-Ups x Max Unbroken Reps
Rest 20 seconds
Ring Dips x Max Unbroken Reps
Rest 3 minutes

D.Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Kettlebell Push Press (24/16)
(10 each arm – switch as needed)

A) T2B 12/10/10
HSPU 2/1/2…used 1 abmat under my head…I am so close!!
Rope climb: 2/2/2
B) Split jerk:
Triples: 121-130
Doubles: 137-145
Singles: 154-161-167-176 (F)-176 (new PR by 5#!!)
CJ, I can definitely tell a difference in my stability overhead since we’ve been pressing!!
C) Weighted C2B: 2 (no weight), 3 sets of 2 with 9# weight
Unbroken C2B: 2/2/3/0…still struggling here
Ring dips: 7/6/6/6
D) 7:30…all swings were unbroken but man, I am directionally challenged. Took almost until the end to get the hang of the press and then I was doing them in sets of 5s. Had never done a kb press before today. Check one on the list!

2 Rounds for time of:

18 Calorie Row
15 Thrusters 95/65
12 Chest-to-bar Pull-ups

10 mins Work on your goat (Practice on what needs work) ie. pull ups, muscle up, overhead squat, DOUBLE UNDERS, etc.

Then,

15 min AMRAP

6 Pull ups (MOD Green Band)

8 Toes 2 Bar

10 KB SDHP (2/1.5p)

6 rounds +3 reps

First time using the Big Blue Kettle bell!

Only have an hour to workout, shower and get back to the office. Gotta do something quick.

Warmup:
3 rounds:
10 second samson stretch each leg
10 back extensions
10 GHDs
10 push ups

WOD:
Back squat x10 - 225, 275, 315
Death by pull ups: With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three the third, and so on and so forth until you are unable to complete the prescribed number of reps in the given minute.

All rounds unbroken. My palm ripped open so I stopped...

11 rounds + 3

2 cinder block drags
5 burpees