7 front squats
7 du
7 v sit ups

Find your 1 rep max on deadlift

Metcon:
10 minutes - as many reps as possible of HSPU
5 minutes - AMRAP of air squats
3 minutes - AMRAP of push-ups
1 minute - AMRAP of pull-ups

Max DL: 345 lbs.

Metcon:
25 HSPU (2 ab mats under my head)
137 air squats
61 push-ups
24 pull-ups

3x3 @ 80%/85%/90% + extra work

25-20-15-10-5
Double Unders
Box Jumps
Sit Ups

My double unders are coming along nicely now...amazing how quickly it progresses once you actually start doing them!!!

20 minutes to reach 1RM on back squat

Then, using ~50% of 1RM, do Tabata back squats and box jumps, alternating. Meaning, do 20s of squats, rest 10s, 20s of box jumps, rest 10s... so you wind up with 4 rounds of each movement.

1RM = 315 lbs. Back Squat

Tabata:
squat(155 lbs.)/box jumps
Low round was 6/8

20 min AMRAP

5 Deadlift @80%1RM (140 kg)
10 Tuck jump
15 Pull-up
20 KBS 32

For Time 21-15-9:
Squat Cleans & Ring Dips

Rx: 60/42.5kg

• Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh.

Squat Challenge (40#)

Then,

6 Power Snatch 115# (MOD 45#)

10 Box Jumps 24

5 Rounds

My time was fast comparatively, but my form still didn't feel that great. Felt myself pushing the bar a lot at the end with my arms instead of my using my legs. Try increasing weight slowly. Try 50# next time.

3-3-3 68# Power Clean10-10-10 Power Clean at 58# AQAP 7 Rounds of:63# 3 Power Cleans, 10 Kneeds to Armpits

Row 5x2000m
Rest 2 min between the sets