Class will be at 4:30 on MONDAY

Strength:
7 x 2 Paused Front Squats (hold bottom position for 3 sec then come up. See video

Main effort:
4 rounds:

5 Front squats (155/105 taken from the floor. If this is too heavy to do so, lighten the weight)
10 pull ups
15 HR Push ups
Stoplight run

Extra credit:
Accumulate 2-4 minutes total in handstand (on wall or free standing) and/or headstand (this is optional for after your weights are put up. Time yourself with a phone or something)

Overhead squat 1-1-1-1-1 reps ---> 70 max
35-45-55-60-70

Front squat 1-1-1-1-1 reps
70-80-85-100-105 ---> 105 max

Back squat 1-1-1-1-1 reps
105-115-120-125-130 ---> 130 max

Day 1 of CFBB after back injury

5 Rounds for time of:

400m Run
15 OHS (#95) Scaled with PVC only

16:10

Very inflexible. Need to spend time mobilizing and foam rolling.

39 Pullups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>
39 <a href='/journal/movements/1069'>DU</a>
39 Pull ups. Finished at 20 pull ups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>

_____________ 30 minute time cap, then....

<a href='/journal/movements/638'>Sled drag</a> start with #135/90 One drag
Add one #45 plate another drag 
keep adding #45 and dragging until failure, no rest between drags...load and go

1 pull at 90 lbs, 1 pull at 135, stopped on the way back

Shoulder Press Challenge Lift 4

then:

5 Rounds of:

10 Body Weight Dead Lift

10 Hand Release Over-Bar Burpee

200m Run

Always nice to Rx. Turns out DL go much much much faster if you don't drop the bar every time.

20:00 AMRAP
5x power clean @ 135#
10x Wall ball @ 20#
15x Double unders

150 Air Squats

4 x 1 mile with 3:30 rests in between

(6:55, 6:54, 7:00, 7:07)

snatch high pull 3x3

Takakyykky 3 x 15