5x5
135/145//150/150
1x21@115lb

Chest/back

Barbell rows pull-ups bench press machine rows incline DB press cable rows lat pull downs cabl rows chest flys lat pullovers and lat cable pull downs

Strength (Wendler):

Hang Cleans: 5x135, 5x155, 5x175, 5x185, 5x195, 5x205

Metcon:

15 Deadlifts (225lbs), 15 Burpees, 6 Pullups, 6 RingDips, 12 DL, 12 Buro, 6 PU, 6 RD, 9 DL, 9 Burp, 6 PU, 6RD

Time - 7:23

“Hammer“
Five rounds, each for time, of:
(135/95 pound) Power clean, 5 reps
(135/95 pound) Front squat, 10 reps
(135/95) pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Red band 3.5 rounds, blue band for the rest
2:24
6:24
11:09
17:00
22:??

Jog 600 m (not timed)
2min, max reps of each movement, 30 seconds of rest in between
Pull ups - 15 kipping
Squats - 50
Push ups - 19 on toes
Sit ups - 39

7 minute AMRAP
7 Pull-ups
7 Burpees

Do 1 rep per minute of the clock, every minute. For example, minute 1 is 1 rep, minute 5 is 5 reps. Stop when you can't finish before the minute is up.

Thrusters (75)
10 + 6

For time
10-1 ladder
C&J (135/95)
HSPU
20 DU b/t rounds

88#. Bit heavy for this WOD. Should've gone lighter to move faster. Low energy from being sick this weekend. Double unders were solid - no breaks for most rounds. Still need to work on HSPU

We'll see how recovery is tomorrow

50+50m sprints: best time 15.8

21-15-9
KB Swings 1.5pd
T2B

3 Rounds for Time of:

Power Snatch (95/65) x 7
“No Push-up” Burpee + Jumping Air Squat x 9
Plyo Push-up (hand on 25# Plate) x 12

BS: 185
WOD: 4:24 Rx