Deadlift 5 RM

5 ROUND FOR TIME OF:
21 OVERHEAD SQUAT 60/40 40/25
400MT RUN

For time

28/21/15/9 cal ski ergo

20m sled pull with rope (@110kg)

12/9/6/3 Ring muscle up.

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(25)
6 giant sets
8 curl to press(2-2 tempo)
8 tricep kickbacks
8 bent over row
8 straight leg deadlift
8 plyo's for height
16 tucks

Finisher
100 crunches
1:00 samson stretch

RestDay!

Pre WOD

• 8km hardcore cycling

WOD

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

• SDHP (24/16kg KB) went with 32kg
• Lunges (24/16kg KB) went with 32kg
• Toes2Bar
• Shoulder Press (40/30kg)
• Back Extensions

Post WOD

• 8km hardcore cycling (with an extra 20kg of dog food on the bike)

I did 32kg KB because 24 is for sissies :)
Had to switch around the reps so that my last 2 round of Shoulder Press were actually 3 because of some waiting and sort of the same with back extensions and the KB but it's all good.

For time
1000 m airbike
15 hspu
5 power clean 70kg
800 m airbike
12 hspu
5 power clean 70kg
600 m airbike
9 hspu
5 power clean 70kg
400 m airbike
6 hspu
5 power clean 70kg
200 m airbike
3 hspu
5 power clean 70kg

Pre WOD

• 8km lactic acid practice on bike

WOD - For time:

• 25 Burpees
• 400m Run + Med Ball
• 25 Weighted Pull Ups
• 400m Run + Med Ball
• 25 HSPU
• 400m Run + Med Ball
• 25 C2B Pull Ups
• 400m Run + Med Ball
• 25 Burpees

Post WOD

• 8km lactic acid practice on bike

Foot hurts after running yesterday so swapped for row 400m. My chest to bars were hmm well arms were so swollen I could barely get the chest to the bar the last 5 or so reps even though I went high enough my swollen biceps just made it impossible to make the bar so not Rx but I am very happy with my time.

4 ROUND FOR TIME OF:
15 KB CLEAN AND JERK (RIGHT) 24/16 16/12
10 SIT-UPS
15 KB CLEAN AND JERK (LEFT)
10 BOX JUMP

Pre-Wod:
-Find 1RM Back Squat: (215#)

6 Minute Ladder:
-1 Thruster 135/95
-1 Bar Muscle Up (pull up/dip)
-2 Thrusters
-2 Bar Muscle Ups
-3,3 4,4 etc...

Post WOD: 15/10/5 Weighted Sit Up/Non-Weighted Sit Up