Find one rep max

175#

10 Squat Clean
50 Sit Up
8
40
6
30
4
20
2
10

Rx was 135#, I took it easy (95#) due to a sore back and having only one workout in last 2 weeks.

5 Floor Wipers
10 Hanging Power Cleans
10 Bent Over Rows
10 SDHP

5 Rounds

THEN

100 Double Unders

Double Unders were not for time -- but I managed to get through the 100 in 2:30. Very happy with that - since I finally got the hang of them 2 weeks ago!!

3-3-3-3-3 Power Snatch - not great at this today - 105 lbs.

THEN

5 Dead Lifts
10 Pull Ups
5 Ring Dips
AMRAP 10

Managed 4 full rounds and was 1 Ring Dip away from a 5th! RX was 225 deadlift - I managed with 210 which is a nice improvement for me.

21-15-9
Bench press (bodyweight)
Pull-ups

BW is 155, but did 135lbs. in 7:29, which is a new PR. This was actually my first time to finish under 10:00 with that weight.

500 m row
10 x ring dip
5 x squat clean 60 kg
20 x pull ups
5 x push press 60 kg
30 x push ups
5 x power snatch 60 kg
40 x box jump
5 x OHS 60 kg
50 x DU
500 m row

Aamupäivä: 90 min

1.Weightlifting
A. Snatch pull + snatch – (12 to 15) x (1+1) @ 65+%, EMOM.
35 35 37,5 / 37,5 40 40 / 42,5 45 45 / - - -

B. Behind the neck push press + split jerk – 12 x (1+1) @ 65+%, go every 60-90 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 45 45 / - - -

2.Easy AB for 20 min
135/142

Ilta: 120 min

1.Skill: ring MU practice for 40 min
Progressions
4 muscle ups

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 5 reps @ 75-80%, rest 1-2 minutes before A2.
4*5*90 kg
A2. Shoulder Press – 3 reps @ 83-85%, rest 2 minutes before A1

3.SPP (Conditioning)
A. 12 minute AMRAP
48 Double-unders > 8 C2B
240m Row
12 DB Thrusters @ 22.5/15kg (50/35lbs) DBs > 20 lbs
Result: 3 rounds + 1 thruster
168/179

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

Tabata Push Ups (8 rounds, lowest was 8 reps)
Rest 30 sec
Tabata Squats (8 rounds, lowest was 18 reps)
Rest 30 sec
Tabata Sit Ups (8 rounds, lowest was 12 reps)

1 Rep Max Power Snatch - 115#

20 minutes AMRAP
10 Push Press - 115#
10 KB Swings - 53#
10 Box Jumps

Modified: 85# Push Press, 40# KB Swings

130 min

Skill: BMU practice for 50 min
12 bar muscle ups

1.Weightlifting
A. Snatch from blocks (knee) – (12 to 15) x 2 @ 65+%, go every 60-90 seconds.
35 35 35 / 37,5 37,5 40 / 40 - 42,5 / 42,5 42,5 45

2.Strength
A. Back Squat – 5 x 3 @ 83-85%, rest 3-5 minutes between sets

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow