Bench Press 5-5-5-5-5 reps
135(5)-165(5)-185(5)-190(3-1-1)-205(1)-185(2)

21-15-9

Thrusters (95 lbs)
Pull ups

Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters (did hand lifts)
15 Box jumps, 24" box

STRENGTH AND CONDITIONING!
BARBELL TRAINING: PRESS
Beginner:
3×5 + 5lbs from last 3×5
Advanced:
3@70%
3@80%
MaxReps@90%
Conditioning:
A. 4 Rounds of:
3 Muscle Ups **
5 Hand Stand Pushups
7 KB Swings 70/53 — Yes OVERHEAD/AMERICAN
1 MIN Rest

Back Squat 3@70%, 3@80%, 3+@90% (add 10lb to Week 2)
3@170 3@195 3@215

Then:

12 min AMRAP
6 OHS 95/65 (95)
12 T2B (sub GHD)

1 Shuttle Run 10,20,30 yrds

6 x 2
1. 115#
2. 135#
3. 145#
4. 155#
5. 165#
6. 175#

NOTES: Felt good! I might have been able to get 180

21-15-9

chest to bar pull ups
burpees

my rhythm was horribly off on c2b, it was quite annoying. after the wod I actually got them.

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)

Metcon
AMRAP
5 min HSPU
4 min air squats
3 min push-ups
2 min KB swings (30#)
1 min pull-ups

@75
Thrusters
Pullups
GHD Situp

group warm-up:
10 overhead squats, 5 lunges, 5 pull throughs, 3 suma squats. 3 rounds not for time.

WOD:
400 meter run
21-15-9
overhead squats: 35lb bar
wall balls
500 m row