7 Deadlifts
3 Hang Clean
3 Push Press
3/3 Back Lunges
7 Back Squats

9 rounds

95 lbs start
170 lbs finish

WOD
5RFT
15 Box jumps (24/20)
15 T2B
15 KBS (53/35)

2:14, 2:13, 2:22, 2:06, 2:04

Cashout
50 plank walks

8min EMOM
Even: 6 deficit HSPU
Odd: 5 L-sit Pull Ups

2rds
1min HR Push Ups
2min Squats
1min Situp
2min KB Snatch 1.5pd

320 total reps

Workout 14.1
10-minute AMRAP:
30 double-unders
15 power snatches, (75 / 55 lb.)

SCORE: 284 reps (6 rounds + 14 DUs)

10 - 20 - 30 - 40

KBs
Push Ups
Wall Balls
Sit Ups

1RM Power Clean

Push Jerk to work on as I suck at push jerk

135, 185, 225 a bunch with a lot of misses.

2x5 of:
A1. Front Squat: 135,145#
A2. rock
B1. Press: 115#
B2. cross-crawl
C1. deadlift: 225, 225 - use 225#
C2. roll
D.
5 strict pull-up
waiters R carry down and back 55#
5 strict
waiters L
5 strict
waiters R
5 strict
waiters L
5 strict

5-3-2
A1. Front Squat: 135,185x3,195x2
A2. rock
B1. Press: 105,130x3,135x2
B2. cross-crawl
C1. deadlift: 245,295x2,315x2
C2. roll
D.
Row 500m
50 burpees
Row 500m
30 burpees
Row 50m
10 burpees
-13:19
rd1: 5:59. slow burpees. row sub-1:45
rd2: 4:37. row 1:50ish
rd3: 2:43. row 150-155

WOD
AMRAP 20
5 hspu
10 pistol
(hice 7 rondas + 9 reps)