5X5 Bench Press
45-65-75-80(fail)-75

5X5 Dead Lift/ 5 Clean Pull Hang

75-85-95-105-115

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under (50 singles)

100 squats
25 double-unders
80 sit-ups
25 double-unders
60 Lunges (Bad shoulder, this was meant to be push-ups)
25 double-unders
40 pull-ups
25 double-unders

if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders
example: rest 1x during 100 squats = do 50 DUs when the squats are done.

"Fran"
21-15-9
Thrusters #95
Pullups

Warm Up:
2x
10 Sit Ups
10 Squats (with 45 LBs Bar)
10 Good Mornings (with 45 LBs Bar)

Mobility:
Pain ball on glutes and hammies

Strength:
One Rep Max Box Squat
245 LBs

MetCon:
10 Minute AMRAP
10 American Kettle Bell Swings (52 LBs)
15 Box Jumps (24”)*

Rounds:
6

*I had to modify to box steps (still on the 24” box) as my ankle is not quite ready for jumps. And, man, are box steps slower than jumps!

3 front squats
70% of daily max

"Fran"
21-15-9
Thrusters #95
Pullups

21 Cleans #135
2 Rope Ascents 15' - No Feet
100M Run

15 Cleans #145
2 Rope Ascents 15' - 2 No Feet
100M Run

9 Cleans #155
2 Rope Ascents 9'
100 M Run

WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I did mine with 40# DB's and 25# WB

36 min
2-3 hlö ryhmät

3 min assault bike
3 min sledge push, you go/I go
3 min AMRAP: 8 DB snatch + 12 T2B
3 min rest

For Time:
15-12-9
Front Squats (with 45 lb barbell)
Burpees
Sit-ups

Time: 9:54

Tsk, tsk. I really could have gone heavier on the front squats. Would it have killed me if I spent 15 minutes doing a wod instead of just ten minutes? I knew it after doing the first five reps and I still didn't stop and add weight. smh. I'll do better...tomorrow.

Music link of the day: I have discovered the perfect song for weight lifting to. Even has slow periods between the "reps" for resting.

The XX - Intro (MmMiXX - Long Version) - see the video link