Bench 10, 8,6,4,2

135,185,205,225,245

Griff 10:52

Deadlift 1-1-1-1-1-1-1
135x1, 225x1, 315x1, 335x1, 345x1, 355x1, 365x1, 375x1

Snatch compound build up: 83 lbs
Clean Jerk compound build up: 105 PR!!!!
Front squat (2,2,2,4)
63, 93, 113, 113

AMRAP 20min
8 deadlift (225#)
6 KB snatch R arm (55#)
40m OH Walk R arm (55#)
15 burpees
6 KB snatch L arm
40m OH Walk L arm

Warm Up Sets: (Strict Press)
45 x 5
75 x 3
85 x 3

Strength Sets:
1-1-1-1-1 Strict Press
90
95
100
105 (failed)
100

15minutes for rounds
150m run
5 strict pull ups
5 burpees

“Meadows”

For time:

20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

*Subbed HSPU for Ring HSPU

21-15-9
DL #225
OHS #135

I dont feel like explaning what FGB is most people know what it is. I wanted to get a jump start on this WOD for next Saturday.

-3X Max rep Clean & Jerk (135)
-3X 10-12 GHD Sit Up
-3X Max rep Ring Dip
-4X 100 meter sprints @ 70%

Record total reps (excluding sprints).

In Teams of 2 - Complete 3 rounds of each movement.
While 1 person completes 30 x 20kg plate lunges.
The other runs at 15km/h.

Tabata - alternating between hands to feet and feet to hands.