Skill work in The Den today, clean to overhead, 95lb x3. Up in 5 each round with Abacus, JTQ and CP Harris. Got to 155 before the lads failed. Then 5 115lb squat clean thrusters. Abacus Fella and JTQ nailed the technique🏋🏽👍

25-20-15-10-5

Sit ups
Thruster 75/45
Run 200m
Unders (Double)
Medball Cleans 20/14
Push ups

27:53

Decided to go straight to the gym after a 9 hour drive from FL (and 5 days of vacation food/drink). Glad I did, felt good to be back, but it was so EXHAUSTING :)

For time:

1 mile run
100 DU
800M Row

6:07 run, 2:13 DU, 2:43 row

5*20m OHWL

50 min
1 min walk/1 min run
7.4 km
6.48/4.27 min/km
122/156

Strength: 3×1 Squat Clean - 35# form work. Nursing wrist.
Metcon: “Baby Krug”
Five rounds for time of:
5 Squat cleans (135/95). 85# DL
12 Kettlebell swings (53/35)

Front Squat Max. 235lbs PR

Conditioning:
:40w/:20 r x 3 rounds
Rower
Situps
Slamball 20lbs
Swings 66lbs
Wall Ball 20lbs

20 minutes stepmill intervals

Sumo Squat
2 feeder sets (warm up)
5-5-5-5 (135/155/165/175)

SUPERSET:
Deads for Hams 3x8
Kneeling Squat 3x10

SUPERSET:
Good Mornings 3x10
Lunge Jumps 3x20

Single Leg Leg Press
3x10 each leg (only 10 secs rest between sets)

Lying Hamstring Curl
1x15 (rest 5 seconds) 1x10 (rest 5 seconds) 1x5

Back Squats

4 rounds of 10 reps (2-3 minutes between sets)

245

AMRAP 18 min
15 Box Jumps @24 inch
12 Push Press @40 kg (Rx 50)
9 Toes-to-Bar
Rounds: 6 +