10 Handstand Push-up

20 Wallball 20/14 10ft target

30 Toes to Bar

40 Power Cleans 135/95

50 Burpees

60 SDHP w/ KB 1.5/1pd

I was chasing Cory's time but he got me today. Those power cleans snuck up on me. I used the 75lb bar to do my SDHP.

30 Clapping Push Up (10 clap, 20 hand release)
70 Hand Release Push Up
40 T2B
60 Sit Up
50 Box Jump
50 Air Squat

30 Clapping Push Up
70 Hand Release Push Up
40 T2B
60 Sit Up
50 Box Jump
50 Air Squat

I'm weak so for me it was:
30 hand release push ups
70 push ups on knees
40 V-ups
50 box jump (20'')
50 Air Squat

AMRAP:

7 Minutes
20 Burpee Pull up
20 OHS (95/65)
1 minute rest

5 minutes
15 Burpee Pull up
15 OHS
1 minute rest

3 minutes
10 Burpee Pull up

10 OHS

7 minutes - 1 round exactly (40)
5 minutes - 1 round exactly (30)
3 minutes - only made it through 7 OH squats (17)
Used 45# on the squats, did the burpee pull ups as Rx'd.

Warm Up: Joint Mobil­ity fol­lowed by
PVC Shoul­der Mobil­ity
3 Rounds of -
12 Shoul­der Shrugs
12 D.B. Over­head Lunges
1 Farmer Walk full gym length

Skill: Back Squats — Max Effort
2,2,2,2,2,2 (185lbs)

Work: 2000m Row

Power Cleans 3x5 78 pounds

Back Squats 3x5 111 pounds, 111 pounds, 89 pounds

I had Praz observe me during back squats and it looks like I've been doing some stuff wrong, namely I'm not getting deep enough into the squat, not getting below parallel. I couldn't do it at 111 pounds, so I dropped down in weight, until I've got this nailed. He gave me some pointers such as:
- Widen my stance by a few inches
- Activate my knees, keep them from collapsing inwards
- Get out of the Vibrams, wear Converse instead
- Hold my breath during the squat
- Put more "bounce" in the squat, I should be springing up from the bottom, not moving up in slow controlled motion.

All of these tactics helped, but as I squatted deeper into those last couple of inches, I knew that I had been in poor form in the prior weeks, and now there was hell to pay. I think I'm going to need to find a box or a ball to position under my butt to use as a touchpoint so that I know I'm getting below parallel.

Mini-metcon:
1/2 Tabata sprints, 1/2 Tabata situps

Hand Stand Pushups (3 rounds of 6 reps)
*unbroken first round
*4 unbroken then 2 second round
*3 unbroken then 2 then 1 third round

For load:

Front Squat

1-10-1-20-1-30

235, 185, 240, 155, 245 F, 120

Deadlift
3-3-3-3-3 (70% CFT) 185#

Met-Con:
5 Rounds
5 Power Cleans (155/105)
5 DB Push-Press (45/30)
5 Chest to Bar Pull-ups
5 DB Lunges (45/30)

Scaled to Pack:
5 Rounds
5 Power Cleans (145#)
5 DB Push Press (35#)
5 C2B Pull-ups
5 DB Lunges (35#)

AMRAP:

7 Minutes
- 20 Burpee Pullup
- 20 OHS (95/65)

1 minute rest

5 minutes
- 15 Burpee
- 15 OHS

1 minute rest

3 minutes
- 10 Burpee
- 10 OHS

Record total reps