25 min AMRAP

25 Calorie Row
100 Double Unders
80 Kettle Bell Swings at 53 lbs
100 Air Squats
60 Push Ups
100 Double Unders
40 AbMat Situps
100 Walking Lunges
20 Burpees

5 miles on Montour Trail with Dana
Avg Pace of 9:05 per phone.

Buyin: 5/3/1 DL Wk1
240×5, 275×5, 305×5+ (10)

EMOM for 6 min: 2 Back Squats @ 275#

WOD:
3RFT
10 DL @ 225#
50 DU’s
Time: 3:59

Cah out:
3×5 20#vested strict pullups

Dumpbell snatch, alter, 10minutes 30sec on - 30sec off.

5 Rounds For Max Reps

Thruster, 75#
Pull-Ups (Green Band)

10-9-8-7-6-5-4-3-2-1

Deadlift, 1 1/2 body weight (135#)
Bench Press, body weight (65#)
Clean, 3/4 body weight (75#)

Barbell Complex @ 155# for 9min

5rds
20 KTE
15 OHS 95#

Skill
Practice the overhead squat, focusing on technique and shoulder / hip mobility.

Level 1
3 rounds:
DB Overhead Squat (25/15# per hand) x 8
Row 250 m

Level 2
5 rounds:
Overhead Squat (115/75#) x 8 (95)
Row 250 m

Strength:

Front Squats - 4x185, 4x205, 4x225, 4x245 (left quad flaired and had to stop)

Metcon:

15 Min AMRAP: 10 Thrusters (95lbs), 10 T2B, 10 KBs (70lbs)

Result - 5 Rnds plus 20 reps (170 reps)

Warm Up:
2x
10 American Kettle Bells (1 pood)
10 Russian Kettle Bells (1 pood)
5 Kettle Bell Snatches each side (1 pood)
10 Push Ups
10 Sit Ups

Mobility:
Pain ball on feet
Hip flexor on wall

MetCon:
5-10-15
Back Squats 225 lb./135 lb.
Box Jumps 48"/36"

Rep schemes that go up instead of down suck ... just sayin'