A) Power Clean cluster 3.3.3 x3 rest 15 sec/3 min
SCORE: 205, 225, 245
+
3 sets @ 80, 90, 100%:
- 400 m run
- 10 power cleans (135/95)
- 20 wallballs (20/14)
- 30 double unders
- rest 3-4 min
SCORE: 3:16, 3:31, 3:49

Lift
8x6 75% max deadlift - 225 lbs

HSPU-pistols alternating-pullups
4-8-12
8-16-24
12-24-36
8-16-24
4-8-12

21-15-9 Sumo Deadlift Highpull + burpees

Could've done more weight but it was a good burner

Ran 4 miles 450 cal

-Barbell Warmup-
Max Rep Snatches @ 65% 3 x 30 seconds

-WOD-
4 Rounds
6 Turksh get ups 18lbs
6 Deadlifts 125lbs
7 Box Jumps 24'
50 Double Unders/ 150 Singles

Back Squat 3 x 5 reps
185-185-205

Bench Press 3 x 5 reps
165-165-165

Deadlift 1 x 5 reps
185

Assisted Pull-ups
8-8 reps

Extra:
Dumbbell chest press
50 x 12; 60 x 8; 60 x 10

AM: 60 min
Warm up for 20 min
1.Conditioning
A. EMOM 30:
1) 40 Double unders
2) 15 KB swing - 24 kg
3) Recovery bike
HR 146/167
Cool down for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 10 min
- 21 m.

B. Ring MU practice for 60 min
- RS 8 x 4
- TWB 2 x 3
- HTR 3 x 1
- 2 swing + 1 MU x 6 (+ 7 fails)
- MU as. 2 x 1
- Total of 8 MU

2.WL
A. Power snatch + Hang power snatch
Heavy 1+2 for the Day

3.Strength
A. Front squat 4 x 5 - not done, knee pain

B. EMOM12 - not done

4.Accessory
Eccentric knee extensions 3 x 15/side - 5 kg
Hip thrust 3 x 12 x 60 kg

15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU

Aamu: 60 min

1.Skill: HSW practice for 20 min
2. Aerobic work: easy AB for 30 min
avg. 46 rpm, 136/147, 186 cal

Ilta: 120 min

1.EMOM6: 5 HSPU

2.Jacked gymnastics
A. Work through the below drills in order.
Bar Work
Kip Swings (3 x 10)
Kip Swings with High Pull (5 x 5)
Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)
Butterfly Pull-ups (5 x 3-10)

B. Core Conditioning
4 rounds:
- 20s max tuck hollow rocks
- 20s max arch-ups
- 20s max seated pike leg raises
- 60s rest

3.SPP (Conditioning)
A. For time
5 Muscle up > 1 rope climb
10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
5 Muscle up > 1 rope climb
20 Box jump over @ 24/20″ > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
50 cal Assault bike
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
Time cap. 35 minutes
Result: 27.58
169/182

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Snatch 116 126
3, 3, 3, 2, 1 137 147
158
Clean and Jerk 140 153
3, 3, 3, 2, 1 166 179
191
Block Snatch Pull (mid-thigh) 189 5r3s

DL - work to 3x5 @ 275

Then ME without breaking - Single Jump rope & KB Swing - 80/20, 60/20
straight into -
40 DU + 20 KB Swing, limited rest

5x5 BS @ 285
5x5 Bench @ 225
Snatch work - Complex's dropping movements as it got heavier
Snatch, Hang, Sn Balance, OHS
worked to 145
4x
250m Rows alternating w/ partner
4x sled push with 115# alternating with partner