S.W.O.D

D.L. 15 mins to find 1RM

F.O.D

Bag Work: Interval training

20min AMRAP
200m run
30 Double Unders
15 Box Jumps (24")
10 Ball Slams (40lbs)
5 Push Presses (75lbs)

Completed 3+100m. Too slow on my double unders. :(

75 overhead squats for least amount of sets at 80% of 5 rep max
Penalty for dropping the bar is 10 box jumps

For time and number of box jumps

19:27 @ 110#, 60 box jumps

Deadlift:
5 x 305
5 x 355
6 x 405

Too sore to do much on the last set

Front squats:
10 x 140
10 x 170
10 x 200

7x3 shoulder press
35, 55, 55, 65, 65, 75, 80

10 min EMOM
5 strict pullups
2 power cleans

skill
3x10 weighted situps 20kg (2 mns b/t)
snatch + C&J

strength
4-4-3-3-2-2-2-1 front squats
75kg - 85kg - 95kg - 105kg

workout
8 rounds, each of 20s work and 10s rest:
Double Unders

score:16
(score is the smallest number of DU's)

10 Minute AMRAP

10 HSPU
10 Sit Ups
10 KB #80

5 pull ups, 10 push ups, 15 sir squats EMOTM

Unbroken Double Unders

WOD:

3 Individually Time Rounds of:
500 M Row
10 Thrusters @ 65# (55#, 50#, 50#)
20 Kettlebell Swings @ 35# (27#)

3:55, 4:05, 4:11