• 5x5 Back Squat 90 kg

10 mins AMRAP

10 OHS 35k
10 Bar facing Burpees

4 rounds, 10 OHS and 9 BF Burpees

4.5km (light) pack run

ROM Drills
3 rounds (35k bar) 5 x Deadlifts, 5 x Hang power Cleans, 5 pullups, 10 situps

for time
2 rounds of 6 x Power Clean 80k, 6 x Strict Pull ups
2 rounds of 6 x Power Clean 60k, 12 x kipping Pull ups
2 rounds of 6 x Power Clean 45k, 12 x kipping Pull ups

Pre WOD
5 X 3 Back Squats

3 Rounds For Time:
-50 II Unders (3:1)
-21 Pull Ups
-50 Lunge Steps

5x5 Back Squat 85kg

20 Minute AMRAP:

-20 Burpees
-20 Dumbbell Push Press (#45/25)
-20 Air Squats
-20 Sit Ups

• 40 Burpees
• 30 Snatches 35 kg
• 30 Burpees
• 30 Snatches 62.5 kg
• 20 Burpees
• 30 Snatches 75 kg
• 10 Burpees
• AMRAP Snatches 95 kg

My time was way worse than thursday so quite a disappointment.

Pre WOD: Work Up to a heavy set of 3 O/H Squats

10 Minute AMRAP:
-3 Muscle Ups (3 Pull Ups/3 Ring Dips)
-6 O/H Squats (#125/85)
-9 Box Jumps

Overhead Squats
5-5-5-5-5

AMRAP 16′
2,2,4,4,6,6…
OH Squat (20kg)
Hang Clean (20kg)

Results:

OH max: 30kg

Round 10 + 12 OH sq + 3 Hang Cleans