Warm up
20 squat jumps
15 sit-ups
10 push-up
For time

-Buy In-

Push Press & Push Jerk Skill Work

WOD

Push Press 3-3-3 (165, 185, 195)

Push Jerk 3-3-3 (195, 205, 185)
Back off after 205 to practice form and save shoulders for this weekend.

-Cash Out-
3 x Max Effort Strict Pull Ups
Didn't go max effort
10-10-5 pause and go

Strength
5×5 Squat
5×5 High Pull
5×5 Press
Note: The High Pull should be performed in the snatch grip. [Wednesday, Week 2]

3 RFT
15 pull ups
30 ball slams (12lb)
15 burpees
15 dubs

Hiking

20min cap
Row 3000/2500m
200 DU
amrap ring dips
-Row 10:58 (finished at 1:49.2 pace) first 500 below 1:50, next below 1:45, next 1.5k below 1:50, next 500 below 1:45, last 500 about 1:55
-6:31. DU kept hitting ceiling so cut short the 400 was supposed to do. felt like was wasting my time. not as bad as after shoulder intensive workout, e.g. 150 wall balls.
-finished with 24 ring dips in last 2:30. still a weakness.

AMRAP in 20 Min. of:
- 6 Deadlift: 155 lbs
- 12 Push Up
- 9 Box Jump 24/20″

Total: 9 + 2/3 + 3

For time:
21-15-9 of
Deadlifts (225/155)
Burpees

Warm Up:
2x
5 Roll Up Squats
10 Toes to Bar
30 second Handstand Hold
20 Sledgehammer Swings

Mobility:
Hip flexor on wall
Shoulders on bands

Max Effort:
Shoulder Press
5x 2
95 lb. (going light all month)

MetCon:
4x
7 Power Cleans @ 135 lb.
10 Push Ups
13 Sit Ups

10 SC - 30 DUs
9 SC - 30 DUs
8 SC - 30 DUs
.
.
.
.
1 SC - 30 DUs

115# SC