-Buy In-
5/3/1 Makeup or Mobility Work
Skill Work: Power Clean
5/3/1 Squats
200x3, 225x3, 255x10 (bar was slipping & I couldn't save it, probably had 1-2 more reps in me)
-going to switch back to high bar based on info Coles gave me.

WOD
Power Clean 3-3-3-3-3
155, 175, 185, 190x2, 190x3

-Cash Out-
3 x3 Romanian Deadlift
135, 135, 155

5X150m sprints (every minute on the minute for 5)

21/15/9
Burpee bench jumps
Hollow rocks
-30 sec chair hold between rounds

Skill: Double Unders

Towel Chin-ups:
- 11, 11, 11

Standing Dumbell Curls + Decline Dumbell Tricep Press:
10 x 16kg(each arm) + 10 x 12kg(each arm)
10 x 18kg(each arm) + 10 x 12kg(each arm)
10 x 20kg(each arm) + 10 x 12kg(each arm)
9 x 22kg(each arm) + 10 x 12kg(each arm)
7 x 24kg(each arm) + 10 x 12kg(each arm)

Close Grip Ezi-Curl Curls + Dumbell Wide Curls + Weighted Dips:
10 x 27.5kg + 7 x 10kg + 10 x BW+10kg
10 x 27.5kg + 7 x 10kg + 10 x BW+20kg x 2 rounds

Cable Tricep Pull Downs + Cable Hammer Curls
10 x 26.25kg + 10 x 21.25kg x 3 rounds

Lat Pull Down Machine - Bicep Curls:
7 x 19kg x 2 rounds
7 x 26kg

Lower/Upper/Full Barbell Curl + Overhead Plate Tricep Press + Plate Hammer Curls
3/3/3,2/2/2,1/1/1 x 17.5kg + 10 x 20kg + 10 x 20kg x 3 Rounds

10 x Toes to Bar:
- 5 rounds
- work:rest = 1:1

Dumbbell Shoulder Press + Seated Dumbbell Shrug:
- 10 x 20kg (each dumbbell) + 10 x 32kg (each dumbbell)
- 10 x 22kg + 10 x 32kg
- 10 x 24kg + 10 x 32kg
- 9 x 26kg + 10 x 32kg
- 7 x 28kg + 10 x 32kg

Dumbbell Front Raise + Barbell shoulder press (behind neck):
- 3 rounds
- 10 x 12kg (each arm) + 10 x 35kg

Barbell Shrug (behind the back) with raise + toes to bar
- 3 rounds
- 7 x 60kg + 10

Bent over reverse dumbbell fly + Barbell Shrug
- 3 rounds
- 10 x 4kg (each dumbbell) + 10 x 100kg

Strict Press/Push Press
- 10 @ 50kg
Hang Clean & Jerk:
- 10 @ 50kg
Clean & Jerk
- 10 x 50kg

9kg Wall Balls:
- in teams of two, only one working at a time
- 5 rounds each of 10 wall balls
- total = 100 wall balls for the team
- Matty O & Bretto = 3:11

Lunge + Run:
- in teams of 2, only one working at a time
- 3 rounds each
- 20m Lunge + 20m Run

TABATA Push Ups:
- 4 rounds
- 21, 16, 9, 9 = 54

3min AMRAP:
- in teams of 2, only one working at a time
- 15m Hill Sprint + 2 Burpees + 15m run back to partner
- Matty O & Bretto = 21 rounds (ie 11 + 10)

800m run

2000m Row:
- in teams of 3
- each person only allowed to row 200m at a time
- Matty O, Bretto and cuteish chick = 6:51

9kg Wall Balls:
- in teams of two, only one working at a time
- 5 rounds each of 10 wall balls
- total = 100 wall balls for the team
- Matty O & Bretto = 3:26

5 rounds of time:

run 400m
15 sit-up
10 pull-up
10 push-up
10 push press 20/40kg

5 rounds of time:

run 400m
15 sit-up
10 pull-up
10 push-up
10 push press 20/40kg

Day 4
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
5-5-5 -> 90,0 kg

Shoulder Press 3 sets x 5 reps
5-5-5 -> 52.5 kg

Power Clean 5 sets x 3 reps
5-5-5-5-5 > 62.5 kg

all +2,5kg

Find 1RM of strict shoulder press - 155#

Then:

5 two minutes rounds
75 II unders (100 singles) - I did a mix, got ALOT better at DU's. Chained together 20 at one point!
Remaining time max rep push press (115/75)
Rest 1 minute in between rounds
--I did the push press at 135 for 44 reps
Then:

40-30-20-10 situp sprints
The amount of time it takes for each sprint
is the rest time in between sprints. - 5:10

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

I used a 10 pound medicine ball.
Unable to to L-Sit. Did a 1 minute tricep exercise.