Barbell Complex for 6min @ 195#

3rds
40 Box Jump
21 KB Swing 1.5pd
12 Pull Up
then...
100 Double Under cash out

16:52

Bar Bell Complex
Do these all at once. Not the workout
1. Deadlift, Front Squat, Power Cleans, Shoulder press
all X 10

Workout
1. Deadlift X 10 Heavy
Burpee Jump Tuck X 15

X 5

Pull Ups mod

Pistol Squats mod

9 rounds of 5 push ups and 5 thrusters for time

Blue band, kipping

3x3x3x3x3

83
103
123
143
153

Failed at 163

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

Total score of 115.

Strength:

Push Press: 5x135, 5x155, 5x175, 5x185, 5x195, 5x205

Metcon 1:

1 Rnd: 70 Situps, 42 WBs (20lbs), 42 Box Jumps (24"), 42 KBs (53lbs), 42 Shoulder to OH (45lbs), 70 Situps

Time: 18:36

Metcon 2:

5 Rnds: 5 Hang Cleans (185lbs), 30 DUs, 10 KBs (70lbs), 30 DUs

Time: 20:45

5 minutes double under practice

5x5
Front squats (115#)

11 rounds:
Chelsea
EMOM
5 pull ups
10 pushups
15 squats

Deadbeat dad:
25 pull ups
50 pushups
50 lunges
50 sit ups
50 squats
50 flutterkicks (4-count)
25 pullups

400m Run
25 Push-Ups

400m Run
25 Push-Ups

400m Run
25 Push-Ups

400m Run
25 Push-Ups

Booyah another improvement.

Did a bunch of random stuff at home:
Calf raises
Double under practice
Negatives on the pull up bar at the park
Jumping squats
Knuckle pushups