5 225 back squat
10GHDs

only made 3 rounds
stopped by the GHDs

Warm up
250M row
50 D/U
10 Toe grab and raise
10 Drop squats from the toes and hold the bottom for 5 sec each
5 inch worms
10 WIDE stance squat with 7 sec hold at the bottom

Deload week
Back squat using 90% of your 1RM + 10lb = 285
Empty bar squat x 10 3 sec down hold for 2 and explode up.
135lbs x 5
135lbs x 5
135lbs x 5

WOD
15 min EMOM (every minute on the minute)
Even 3 squats @ 95lbs
Odd 5 burpees

10x60m sprint en cuesta

Pariwod
30 toistoo
BOJ
PC
PU’s
FS
BUrpee over bar
Push jerk

EMOTM (15 min Cap):

10 Ground to Overhead at 95/65lbs

Partner Barbara with Burpees / Adam

50 Burpees
5 rounds of:
20 Pull Up (Ring)
30 Push Up
40 Sit Up
50 Air Squat
50 Burpees
20:53

Oly Lift
Snatch - 1 full, 1 hang - 95, 115, 135, 155
Snatch - 175, 185 - made this about 3 times, several misses
C&J + Hang C&J - 135, 155, 185, 205
C&J - 225
Clean 245, missed 265, 245 (missed jerks on the 245)

Pendlay rows - 155 3x6

WOD
"Del"
25 Burpees
400m MB run (20#)
25 Box jumps (24/20)
400m MB run
25 HSPU
400m MB run
25 C2B pull-ups
400m MB run
25 Burpees

1 abmat. Regular pull-ups. 20:24.

Lepoja

130 min
Warm up for 20 min + 15 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 1 2 2 3
-then-
B. 2 sets:
Max effort Bar muscle up
- Rest 2 min between sets > 3.30 rest bs.
- 15 + 11 reps
- Total of 35 BMU

2.Weightlifting
A. 10 min to find max distance in Triple broad jump
- 6.70, 7.10, 7.30, 7.20 m

B. Power snatch + Hang power snatch
- Heavy for the day

3.Strength
A. Back squat - not done

4.Conditioning
A. Grace: For time
30 Clean and jerks @ 42.5 kg
Time: 2.54

12 min EMOM

*1-2 ring MU / bar MU
*5-10 butterfly pull ups