Push Press (x5)
95lbs
115lbs
115lbs
115lbs
115lbs

Dead Lift
95lbs x 10
145lbs x 9
145lbs x 8
165lbs x 7
185lbs x 6
235lbs x 5
235lbs x 4

100 Double Unders
25 HSPU
75 Double Unders
25 Burpees
50 Double Unders
25 Knees to Elbows
25 Double Unders
25 KB Swings @ 32kg (2 pood)

Subbed #50 Sandbag Swing, was all I had at home.
Speed rope broke during second round of DU so that slowed me down a bit trying to repair the clamp.

Strength: Deadlift 5x3
365,385,395,405,415

WOD:
21-15-9

DL 225#
Box jump 30"

DL = 55% of 3RM

15 Minute AMRAP
2 Squat Clean Thrusters #92
12 KB #35
13 Bar over Burpees

PR- 115 Squat Clean Thruster 1 Rep, twice

Snatch 3 RM

21 - 15 - 9

Wall-ball-shots 20lbs/ 14lbs

Ring-rows

Strength - Build to a heavy single Clean and Jerk, attempting a PR if able.

WOD
“Grace”

30 Clean and Jerks at 135/95# for time.
If scaling, use a weight that is roughly 50% of your heavy single from above.

C&J: 185; WOD: 2:45 @ 95

Wendler Bench Press

70% - 3 reps
80% - 3 reps - 245
90% - 3+ rep - 275 as 2+1

WOD – For time: 5:00

30-20-10 of

KB Swing, Pushup, Situp

This workout was 12.5 and 11.6 the year before

3 Thruster @ 100/70
3 C2B Pull Up
6's
9's
12's

keep climbing for 7 minutes

I got through the 15 thrusters and 5 Pullups

Power Clean to Hang Squat Clean - climbed to 215

Jerk Technique @ 135

Chipotle.

29 burpees
29 cal bike
29 renegade rows
290 jump rope
29 OH lunges each leg @45#
29 bike
29 windmill each arm
290 row