4 Rounds

20 KB Swings #53/35(#26, #18)
5 Muscle Ups(15 pullups, 15 dips)

4 Rounds

20 KB Swings #53/35
5 Muscle Ups

Alternate:
20 DL #95
25 situps

Wendler Strength: Week 3 of Cycle 1

Deadlift: 5x330, 3x380, 1x425
Cleans: 5x190, 3x215, 2x225 (failed on cleans - was supposed to do 1x235, but shoulders and back still too sore from prior workout)
Thrusters: 3x185, 3x195, 3x205 (struggled with these - same issues as with cleans)

Metcon:

6 Rnds for time: 30 squats, 300ft shuttle run

Time: 8:54

For time

12-9-6

Power Snatch
OHS
Thruster

Weight: 135 lbs (did 115 lbs)

For Time:

-20 HSPU
-30 Dead Lift (185,115)
-40 Burpee
-50 KB Swing (53,35)

1000 meter Row
50 Thrusters @45 lbs
30 pull ups

Press - 5 across
Set 1 @75 lbs
Set 2 @85 lbs
Set 3 - 7 @ 95 lbs

5 Rounds For Time
10 1-arm dumbell clean/push press
30 kettlebell swings

40 Burpees
20 Power Snatches 95/65
20 Pull Ups
20 Burpees
10 Power Snatches
10 Pull Ups

5 across
Set 1 @145lbs
Set 2 @155
Set 3 @165

10,9,8,7,6,5,4,3,2,1
Deadlift @115
pushup

5:57

BACK TO BASIC THURSDAY

Skill: Double Unders

WOD:

1 min plank “Buy-in”

Double Unders 10-20-30-40-50

pushups 50-40-30-20-10

1 min plank “Cash-out”