Kb Swings, Sprints, HR Push Ups

Pre-WOD:
- 5X5 Front Squats w/Hang Clean (135, 185, 205, 225, 275)

WOD - 5RFT:
- 7 HSPU
-14 Hang Cleans (#105/65)
-21 Air Squats (over a medicine ball)

Post:
5 x 50 meters Heavy Farmer's Carry

21-15-9

Deadlift @ 315#
Deficit HSPU using 45# plates

I used 275 lbs and no deficit, just regular HSPU.

Linear @ 115# last set @ 125.

Strength
Take 15 minutes to find a 1RM in the following complex:
Push Press / Push Jerk / Split Jerk
Bars may be taken from the racks.

Metcon (for time)
20 – 16 – 12 – 8 rep rounds of
Front Rack Forward Lunges (95/65)
After each round, do 10 toes-to-bar and run a 400m.

results: 185/195/205, 15:47

2-4-6-8-10
Clean and Jerks 135/95
10-8-6-4-2
Bar hopping burpees

Four rounds for time of:

155 pound Deadlift, 15 reps
Run 400 meters

1000 m Row, 50 Thrusters, 30 Pull-ups

15#, JPU

Clean and Jerk

Volleyball