"J.T."

21-15-9 reps of:
Handstand push-ups (Leg on high rack, self assisted)
Ring dips
Push-ups

17:41

Ring dips, as always, harder than expected. Maybe I'm just an eternal optimist. Either way, need to train arm and core strength to reduce wobbles. Kip is different here than with pull-ups, need to perfect this movement.

Ten sets of three clean DL, form like in clean pulls. Open chest, arch back and press with feet.

Warmup
550m run

WOD
5min EMOTM
2 reps of either Hang power clean or hang power snatch
I chose HPC. 155/175/185/195/205

Then take 3 attempts to find 1RM of HPC or HPS.
I smashed my old PR of 245!!
successful on 250/255/260! Tried 265 for fun but definitely not out of my reach! Fresh I can probably hit that! 1 month on the Sauce (progenex) and I think i may owe this PR to that along with my previous OHS PR of my bodyweight x7 almost 8 reps! great feeling to move heavy loads daily! tomorrow will be a crossfit total day to prepare for 12.4 being announced

S/S: Overhead Squat - 2-2-2-2-2

Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.

Got 95

7x2 deadlift 255 lbs

5 rounds of:
-250m row
-5 hang clean (100 lbs)
-10 wall balls (20 lb)

• time stops when u and partner get done with all 5 rounds

5 rounds of :
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Ladder up:

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

Clean High Pulls
Combo #1

Ladder dowm:

10-9-8-7-6-5-4-3-2-1

Inverted Burpees
Combo #2

Run 10k

Athlète 1 :
5 Squat Clean 30 kg
4 Squat Clean 40 Kg
3 Squat Clean 50 Kg
2 Squat Clean 60 Kg
1 Squat Clean 70 Kg
Cap Time 6'
Athlète 2 :
1RM Squat Clean
+2'

This won't happen again but today, on the board, guess who was the biggest squatter at the box? Yup, me!

Disclaimer: Hulk, Dollar, and Coach, our three strongest lifters, were out today. :)

Warm Up:
All Skate
Did push ups, squats, a few pull ups but was more focused on mobility today.

Mobility:
2 pain ball on spine
Shoulders on bands
Work a weakness (hamstrings and back)

Max Effort:
Back Squat
Rest 2-3 minutes between rounds
1x5 @ 60% of 1RM (170 LBs)
1x5 @ 70% of 1RM (200 LBs)
2x5 @ 75% of 1RM (215 LBs)

MetCon:
5x
10 Ring Rows
15 Sit Ups
20 Squats

100 squats after warm up squats after heavy squats in squatacular!