10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

345x8, 315x2

10 Rounds (30 Reps)

then...

Glute Ham Raises
3 Sets, 5 Reps

Front squats
10x2

225x3, 215x7

5x5 back squat (125)

5 rounds of:
-10 toes2bar
-15 DB squat clean
200m run

SKILL/STRENGTH

Complete 30 strict ring dips in as few sets as possible.

WOD

For Time:
5 Power Snatch (65)
50 Sit-up
10 Box Jump
5 Power Snatch
40 Sit-up
10 Box Jump
5 Power Snatch
30 Sit-up
10 Box Jump
5 Power Snatch
20 Sit-up
10 Box Jump
5 Power Snatch
10 Sit-up
10 Box Jump

Time: 8:30

10 Rounds for Time

Sprint 200m

Odd Rounds – Pushups, Even Rounds Deadlifts

Rest 30 seconds between rounds

Odd Rounds: Sprint then immediately do 20 Pushups

Even Rounds: Sprint then immediately do 20 Deadlifts (93)

Score is total time to complete all 10 rounds include rest

Warm Up:
Wind Sprints

Practice OHS for 15 minutes then:

In 12 Minutes do the following:

3 rep max your OHS (105)

2 attempts at max reps pullups (26)

Push Press
3-3-1-1-1
135-145-155-160X-160X

155 - 5 lb PR

AMRAP 10:00

6 SDHP @ 95lb
9 Games Pushups
12 Box Jumps @ 24"

6 Rounds, 6 Reps

5-5-3-3-3
BW-BW-BW-+5lb-BW

AMRAP 11:00

21 Double Unders
15 Wall Balls @20lb
9 Burpees

2 Rounds + 24 Reps
Felt weak

5 rounds:

5 x Weighted Pull up
3 x (each side) Snatch/lunge/thruster complex

WOD:
15 min AMRAP:
+ Gate sprint
+ 4 double kb cleans (53/35)
+ 8 double kb rack squats
+ 10 burpees

Deadlift:
5 – 5 – 2 – 2 – 2+ (Not a max attempt, on your last set get as many heavy reps as possible without losing form)

WOD:
“Nancy” (compare to your time from Jan 23 on WODstack)
5 rounds :
400 meter run (stoplight)
Front Squat x 15 (95/65)