160 min
Warm up EMOM14 + 15 m HSW
1.Own skill
A. MU drills for 20 min
B. E2MOM: muscle up
- 16 x 1
- 1 x 2
- Total of 18 MU
C. Butterfly pull up practice for 15 min
- Practice sets: 8 x 6-8 reps

2.Weightlifting
A. Build to heavy: Hang power clean + Push press + Push jerk

B. Low hang clean pull 3 x 5 @ 100-105% of max of A)
3 x 5 x 57.5 kg

3.Strength
A. Front squat 3 x 1 @ 90% - 3 x 1 x 79 kg
- Rest as needed

4.Accessory
- Pallof press 3x10/puoli
- Single leg glute bridge 3x10/puoli

For Time:
5 Rounds:
5 Power Cleans (155)
10 Lunges with weight racked

Can't remember my time - had it logged but wodstack lost it (server crash)

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

Had this logged. Wodstack lost it due to a server crash.

Five rounds for max reps of:

Body weight bench press (190 lbs)
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

Bench: 12 - 9 - 9 - 7 - 5
Pullups: 32 - 29 - 28 - 23 - 21

AMRAP 2 mins

20kg Slam Ball

(Standard is Ground to Overhead)

Deadlifts 5x5 (275,285,295,305,315)

All of these sets felt easy. I've been working on deads a lot lately and I'm glad to see it pay off.

3 rounds of

• 15 hang squat snatch (95#)
• 20 toe 2bar

Time = 9:40 ish

Did the first set of snatch unbroken then sets of 5 after that. I'm happy with my form on those. Every rep felt solid. T2B still suck!

Warm Up: Bear Complex - 20kg

Bench Press:
- 5 x 90kg, 5 x 95kg, 5 x 100kg, 5 x 105kg, 3 x 110kg

Bent Over Barbell Row:
- 10 x 60kg x 2

Power Clean:
- 10 x 60kg

Decline Bench Press:
- 3 x 60kg, 3 x 80kg, 3 x 100kg, 3 x 110kg

Lat Pull Down:
- 4 x 61kg, 4 x 68kg, 4 x 75kg, 4 x 82kg, 4 x 89kg

5min Ride + Stretching

5 miles

OLY Lifts:

Push/Split Jerk 115x10 115x10 135x10 135x10 155x10
Back Squats 165x10 165x10 165x10 165x10 165x10
Power Clean 165x2 165x2 165x2 165x2 165x2 135x2 135x2 135x2 135x2 135x2

Rest 60 seconds after WOD 2 then

AMRAP 10 mins

50 Dead Lift @40
20 Lateral Burpees
60 Swings @24
20 Lateral Burpees
50 Box Jump @24"