10-9-.....-2-1
Deadlift (118 kg - 3/2 bw: 112.5 kg)
Bench Press (70 Kg - bw: 75 kg)
Clean (60 kg - 3/4 bw: 56 kg)

Weightlifting
Snatch - (40kgx3, 50kgx2, 60kgx1, 70kgx1)
C&J - (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
3x5 Single-Leg Hip Thrusts + 5 Dumbbell Rollouts

A.

11 minute amrap

7 Hand Release Push Ups

14 Wall Balls - 14 lb but lower target

21 Double Unders - 4 DUs

4 + 8 WBs

6 x 3

Deadlift

Max Lift

For Time:

40 TTB

7 Rounds
10 DB push press @ 35#
10 Pull-ups

20min AMRAP:
1 Full Leg Blaster (20 Air Squats, 20 In-Place Lunges, 20 Jumping Lunges, 10 Squat Jumps)
15 Ring Push-Ups

Beginners - Replace with:
Mini Leg Blaster (10 Air Squats, 10 In-place lunges, 10 Jumping Lunges, 5 Squat Jumps)

Class will be at 4:30 on Tuesday.

Skill: Rowing Overview
- Technique
- Pacing
- Explanation of features/displays

Everyone does a max effort 500m Row Test
- 500m row in 1:22.2 (8.2 second PR)

Rest 10 min

Then,

WOD:
12 min AMRAP:
7 Bar facing burpees
7 Push Presses (135/95)
7 Box Jumps (24/20)

6 rounds + 4 burpees

10 of:
Overhead squat 155#
Box jump over 24"
thrusters 135#
Cleans 205#
Toes thru rings
Burpee muscle-ups
Toes thru rings
Cleans
thrusters
Puke
Box jump over
Overhead squat dropped to 155

finished the wod and collapsed in my truck and saw my mirror read 116 degrees. i should have notified my employees where i was and who to contact in case I didnt make it out alive for this one.

5-5-3
OH Squat
Then find 3RM
135,185,225(x2), 225 PR

1000m row
3:37