"Death by Thruster"

Ascending EMOM of 115lb thruster (1 on 1st min, 2 on 2nd min, 3......)

12 + 6

1 Mile @ 7:44

Weightlifting
Low Back Rehab Exercises
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x3, 70kgx2)
1 C&J + 5-4-4-3-2-5 Front Squats (55kg, 65kgx2, 75kg, 85kg, 55kg)
Left-Arm Isolation Work (5kg plate)
3x6 Single-Leg Hip Thrusts + 5 Eccentric GHRs
Half-Tabata Plank Hold (with extended arms)

1RM
5-3-2-1-1-1
65-85-105-115-125-135

Buy in, 100M Bear crawl
10-9-8-7-6-5-4-3-2-1
Deadlift (135)
Box pike push up
Buy out - 100M bear crawl

pull up, SB clean, dbl under

12 min

5 rounds, 3 pull ups

Pre-SOP and box breathing, then ROM drills. 5 rounds: 30 second double unders, 30 seconds rest, 30 burpee, 30 second rest.

Strength: Push press – 10 rounds, every minute on the minute, perform:

3x Push press @ 75% 1 RM.

Bench
5/5/5
Ended on 220x6

12min AMRAP
9 Burpee pull ups
20 FR Lunges 95#
15 V-ups

in 2min :

50 push press (50kg) --> 20

1min rest
in 2min :

40 pull-ups --> 23

1min rest
in 2min :

30 back squat(50kg) --> 30

1min rest
Then
2 rounds

15x Pull-ups
10x Power clean (40kg)
5x Thruster (40kg)

I woke up early to get in a quick workout before we all went out to breakfast.
I stretched for about 15 minutes and did DUs and then played around with KB swings, KB cleans, and KB presses at varying lighter weights before going back to the bar and starting to do sets of 5 of squat cleans.
I did about 5-6 sets with 135 lbs for 5 reps each sets, with a couple minutes break in between sets.
I then used the KBs goign from about 35 - 50 in 5lb jumps doing 5 KB snatches per arm per set.
Quickly stretched out for about 5-7 minutes and then went home to shower and get ready for breakfast.

Murph

For Time...
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

I did it in 57 minutes 26 seconds... but I broke it up into 10 rounds of 10 PU's, 20 PU's and 30 squats...