40 cal Assault Bike
30 SHSPU
20 SC2B
15m HSW
30 cal Assault Bike
20 SDHSPU @ 10cm
15 SC2B
15m HSW
20 cal Assault Bike
10 SDHSPU @ 15cm
10 SC2B
15m HSW

Pre WOD
Find 1RM jerk
Find 1RM weighted pull up

WOD
3 RFT (10 min cap)
7 Push Press (155/105#)
14 box jumps (30/24")
21 T2B

Barbell Training
Beginner/Advanced:
Power Jerk
5×3 AHAP 1 set EMOM

Conditioning
A. Amrap12
7 s2O 155/105
10 Lateral box jumps 24/20
13 Toes to bar

5x3 @165#

WOD- 4 rnds + 7s2o + 4 lbj’s 135#

Barbell Training

Beginner/Advanced:

20RM backsquat +5lbs from the last 20RM

Conditioning

A. 4 Rounds for time:

10 Clapping pushups
12 Barbell Step ups 135/95 – 24″/20″
100 Meter SPRINT

20 rep @185#

WOD- 8min @95

8 RFT (performed with 45 lbs. DBs):

11 Deadlift Burpees
200m Run

21-15-9 225lbs deadlift and 135lbs overhead squat

Had more gas in the tank, but the dogs didn't want to run any further. If I did 1 more pull up my palm was going to rip open again. Other than that, the 72 pull ups went fine. I easily could have got to 100+. Not bad for a rest day.

Pull ups in ~7 minutes-ish

Run in 24 minutes-ish (beagle pace)

400m Run

1 min. Plank Hold

15 Hang Power Cleans

3 Rounds

For Time:
30 Clean and Jerks @ 185#

My time - 17:34

First time doing a HEAVY Grace. PHEW! Way different than 135#...

5k Forest loop with Eloise