Progressive

95, 135, 165, 185

Opener:
* 100 meter Kettlebell Waiter Carry* @ 35lb/53lb

WOD:
* 50 KB Snatch @ 35lb/53lb
* 50 KB Clean & Jerk @ 35lb/53lb
* 50 KB Sumo Deadlift High Pull @ 35lb/53lb
* 50 Goblet Squats @ 35lb/53lb

Finisher:
* 50 Partner Leg Throws**
* 50 Sideplank Crunches

1) pull up/ 2) push up/ 3) sit up/ 4) flutter kicks

1) 6,5,4

2) 55, 20, 15

3) 67, 32, 23

4) 32, 26, -

deadlift 1 rep max 140
benach press 1 max rep 73

• 5 Round of:
Strict Handstand Push Ups 8/6 reps
Strict Pull Ups 12/9 reps

Warmup
6min Double under practice

WOD
25 burpees
Then
3 rounds
10 Deadlift (275/185)
50 DU
Then
25 burpees

145#. 10:41

Work on DU form - I'm doing the dolphin kick. Need to bend knees a bit more

12min AMRAP
12 Clean & Jerks 135#
25 Double Unders
12 TTB

3rds

5 rounds for time of:

12x Burpees
12x HSPU

Phone crashed in the middle of the workout so not sure how long it took; somewhere around 10 minutes.

8min EMOM
3 Weighted Dips (max weight)
3 box jumps (max height)
40# on all dips
47.5 x3, got 49 once PR

2min AMRAP
Deadlift 225#
rest :45
2min AMRAP
Burpee Box Jumps
rest :45
2min AMRAP
SDHP 95#

42,25,37

Pre-WOD
• 5k (24:05)

WOD (7 rounds)
• 7 push-ups
• 7 push presses (95 lbs)
• 7 KB swings (50 lbs)

Post-WOD
• 100 sit-ups