Row 10k

Warm up: PVC/empty bar Deadlifts x10, 20 situps, 20 back extensions x3 rounds

SWOD: Deadlifts 3-3-3 80,85,90% (295, 345, 385 +5)

Met-Con:

“David Schneider”

5 rounds of the ladder:

10,8,6,4,2 Hang Squat Cleans 135, 95

5,4,3,2,1 Muscle Ups

50,40,30,20,10 Double Unders

Five rounds of:
Run 400 meters
30 Glute-ham sit-ups (subbed 30 abmat sit-ups)
250 pound Deadlift, 15 reps

3 Goodmornings on the minute for 9 minutes at 50% of your 1RM - Not sure of my true 1RM, so I just did 75#

3 minutes rest followed by:
5 minute AMRAP
5 Squat Clean & Jerk 135#
10 Burpees

5 minute rest followed by:
5 minute AMRAP
10 Deadlift 135#
10 Double Unders

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AMRAP #1 - Those 135# clean and jerks got heavy on round 2 :) Total rounds: 2 + 3 C&J
AMRAP #2 - Total rounds: 6 + 1 Deadlift

Grand total reps: 154

20 Minute AMRAP
- 30 Box Jump (24")
- 20 Push Press (115/75) (95)
- 30 Pull Up

3 rounds + 30 box jumps + 13 push press

20 Minute AMRAP
- 30 Box Jump (24")
- 20 Push Press (115/75)
- 30 Pull Up (Ring Rows)

3 rounds + ring rows and 25 box jumps (started on ring rows)

3 Goodmornings on the minute for 9 minutes at 50% of your 1RM

3 minutes rest followed by:

5 minute AMRAP

5 Squat Clean & Jerk 135/95

10 Burpees

5 minute rest followed by:

5 minute AMRAP

10 Deadlift 135/95

10 Double Unders

I did 3rounds and 2 reps of the first part then 7 rounds and 8 reps of the second part. I also did 95lb of the good mornings.

9,7 km with Mike and Kelly :)

3,6 km with Mike and the dogs
Completed the run with
30 kb one arm press up (12 kg)
60 weighted sit ups (5 kg)
60 push ups

5rds
40 double unders
10 C&J (135#)
5 HSPU
10 tire flips