3 RFT
21-15-9 reps

Front Squats 95#
Push Press 95#
Pull Ups
Deadlift 135#

7min amrap
7 thruster
7 box jump
7 burpee

2 Rounds for time - You go I go (tag your partner when you change).

• 50 Box jumps 24"
• 50 Pullups
• 25 Clean and Jerks 60kg

For time:
50 Oh Lunges 45/25
40 Pull Ups
30 Thrusters 95/65
20 Burpees
10 Squat cleans 135/95

Strength: Work on power clean - got up to 70#

WOD:
5 Rounds
4 Power Cleans @ 75% BW (65#)
7 Push-ups (Did first two rounds "real", several others in each round "real", rest on knees)
7 Pull-ups (Blue + purple band)

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

4:41 PR!

Rest 5 mins

Then 100 Slamballs 20#

4:39

Coaching session with McPhail, 95lb thrusters 1-10 and 120lb push press 1-10. Steady.

400m run
21 KB swings
12 Pull ups

3 RFT

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

Kuten sali