– rest 2:00-3:00 between sets.
The Back Squats are based off of YOUR THREE REP MAX

heavier than last week, rest 60 sec. Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Run 200m
21-15-9:
- Squat
- Push-ups
- Ring Rows
Run 200m

With a continuous running clock, perform one clean for every minute that had passed. I.e. perform one clean in the first minute, two cleans in the second minute, ect. Continue until you can't complete the number of cleans for that rounds.

135 lbs / 95 lbs--- prescribed

11 rounds + 9 reps @ 75#

For Time,
50 pull-ups
50 push-ups
50 sit-ups
50 squats

50 pull ups in a row, that's my PR!

3x3
3x1 - find 1 rep max

185 (failed at 200)

3 rounds for time :
9 Ring Dips
12 Power cleans @ 95#
20 Wallballs, 20lbs
250M Row

AMRAP in 15 minutes:

Row 250m
25 push ups

6 rounds and 170m row

5-10-15-20-15-10-5

floor to head con bumper 45/25
knees to elbows
+
50 burpees

6 rounds total, for time:

12 deadlifts
9 hang power cleans
6 push jerk
(155# M, 105# W)

Alternate partner, each partner completes one full round before the next partner starts.

My partner was Christy and she was great! I definitely pressed more than jerked overhead, but I was pleased to get through the WOD w/ 65#. And I am now bruised from the cleans. Super.