10 minute AMRAP

30 Double Unders/60 Singles
15 Power Snatch

15 minutes to reach your ME Deadlift
5.5.3.3.1 135.185.235.245.255

went for 265; broke it from the floor but bad form. after deadlifting twice already this week im ok w hitting 255 solid.

then:
400m Run
10.9.8.7.6.5.4.3.2.1
Deadlift 225/155 @ 185
T2B
400m Run

3 sets of 10x dB press at 2x15kg sitting down
2000m ski erg
2000m assault bike

Well, death might be a welcome respite right about now ... holy crap are my arms DONE.

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
Foam roller IT band
PNF Hamstring

MetCon:
First-
3x
20 Push Press @ 95 lbs
20 Hand-release Push Ups
20 Pull Ups

Rest 2 minutes betweens rounds 1 and 2 and then rest 3 minutes after round 3 (then we busted ass during each round)

Second-
6 minute AMRAP
7 Hang Power Cleans @ 165 lbs
11 Ring Dips
14 Toes to Bar

Split times on 3x'er
2:48 - 4:30 - 4:57

It's amazing how freaking fast the arms went during the second round. By the third, I was doing singles on the HR push ups.

Note to Self:
Stop asking coach when he's working out and then working out with him. When you do dumb shit like that, he makes you hang power cleans at 165 instead of 135. Dammit!

Back Squat
60(5),80(5), 100(5), 110(5),13O (3), 150(3), 170(1),180(1), 190(1), 200(1), 200(1), 200(1)

Deadlift Doubles
245 (2), 295 (2), 335 (2), 385 (2), 405 (2)

Reverse Hyper
2 x 15 @ 8 plates

21-15-9
Deadlift (DL) #225/155(#185)
Ring Dips(1 Arm Tricep Pulldowns w/ purple band)

21-15-9
Deadlift (DL) #225/155(#123)
Ring Dips(Purple band)

100 Burpee Challenge Day 23 = 23 burpees

AMRAP - 25 Minutes

8 Hang Cleans - 135lb
7 Box Jumps - 24" box
6 Wall Balls - 20' ball
5 Hand Stand Push Ups

6x3@ 60% of 345#
45×8, 95×5, 135×5

Strict Press
40 x5 ,60×5, 70×3, 80×1, 87×4

Dead Bench
135x5, 185x5, 225x2, 245x1, 245x1, 245x1, 245x1