A. Press 2-2-2 rest 2 min
B. Push Press 3-3-3 rest 2 min
C. Push Jerk 4-4-4 rest 2 min
+
7 Rounds
PC TnG x 5 (start at 135lb and build) rest 10 sec
AMRAP UB T2B
rest 1 min

A. 115, 135, 155
B. 155, 185, 205
C. 185, 205, 225
+
135 (21)
155 (12)
165 (12)
175 (12)
185 (12)
195 (10)
205 (10)

6 Rounds (70%)
1k row
rest 1 min

3:55
4:01
3:56
3:58
3:56
3:53

3' AMPRAP - 94
2' break
6' AMRAP - 122
2' break
9' AMRAP - 210

20 Squats
20 Sit Ups (40)
38 Double Unders (78)
20 Wall Balls (98)
20 Burpees (118)

Front Squat 3-3-3
Push Press 3-3-3

135-155-170
135-145-155

1. Warmup
   3 Rounds
   10 Pushups
   10 Ring Rows
   10 Jumping Jacks
   10 Air Squats

2. Bench
   10 Min to establish 3RM
   10 Min to establish 10RM

3. 5 Rounds for reps
   1 min pushups
   1 min ring rows
   1 min ab mat situps
   Rest

4. Rehab x2

Had a great workout with Grace and workout buddy Steve!!!

a. build to a heavy 1RM power clean
-265. caught with low elbows. should have dropped more into quarter squat. missed 275 with a half hearted effort.

b,
5mins
15 PC 135/95#
15 PC 185/135#
15 PC 235/165#
15 PC 285/195#
-38 reps, 135 10-5, done 47s. 185 in 3s done at 3min mark, 235 in singles.

c. 1k row
-3:00.1. lifetime pr by 3 sec. can't believe i missed sub 3 by less than sec. next time. 1st 450m below 1:30 pace. last 350m real struggle. mostly 1:32-1:34 pace. laid on ground for next 10-15 min trying to recover.

Pre-WOD
• 5k (24:21)

WOD - 3 rounds
• 400m row
• 30 squats
• 5 pull-ups
• 25 KB swings (50 lbs)
• 30 push-ups

Post-WOD
• Plank (2:30 mins)

5x5 squat at 285, rest 3 min between
5x5 Bench @ 230, rest 2 min between

Heavy Sled Push Hi Bar down/back with 5 plates
x8, rest 30-60s in between

WU-WOD
10 Good Mornings
10 Push Ups
10 KB Swings

Strength 8 min EMOM 70/53 - 25lbs&35lbs
KB Snatches from the ground
4 each arm

WOD: Get It Done
Row 1,000m
30 Air Squats
Row 750M
25 Pull Ups
Row 500M
20 Push Ups
Row 250M
10 HSPU