3 rds:
12 DB Bench press
12+12 One hand Bent over row
12+12 One hand Push press
15-25 Ghd sit up

3 x 8-10

21-15-9
Thrusters
Pullups

For Time:

15 Thrusters (95 lbs)
200m
20 Thrusters (75 lbs)
400m
30 Thrusters (55 lbs)
800m

Warm up: - 1 x 60sec Wall Sit - 60 seconds rest
- 1 x 40sec Wall Sit - 40 seconds rest
- 1 x 20sec Wall Sit
- 300m jog

Main: - 5 x 400m Run every 3mins
- 4 minutes of Lunges
- 3 x 400m Run every 3 mins
- 4 minutes of Single Leg Deadlifts alternating legs
- 1 x 400m Run

1- 100m run
2- push ups (hand release)
3- air squats
4- sit ups
5- kb swings (35lb)
6- back squats (85/ 65)
7- push press (85/65)
8- clean hang (85/65)
9- dead lift (85/65)
10- overhead lunges (15lb plate)
11- box jumps
12- burpie pull ups

• done pryimid style start at 1 and go all the way to 12 going back down the numbers each round

”Limitless”
Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)

Another 1 hour lifting session with Caleb Ward.

Worked on Squat Snatch form work for roughly 40 mins, worked up to 155# x5

Worked on Squat Clean form 'til 200#, stopped there, was just tired from this morning's WOD.

Still happy with what I got :)

WOD: Linda

Reps: 10,9,8,7,6,5,4,3,2,1

Deadlift - 310lbs (2.05 x BW)
Hang Clean - 155lbs (.75 x BW)
Bench Press - 205 lbs (1.05 x BW)

Time: 36:20

Strength Workout: DL Progressions
1x5x225, 1x5x315, 1x5x405, 1x3x450, 1x1x480, 1x5x405

Sinlge Unders: 6 sets x 50-60 reps per set