One minute each station, one minute rest after complete round
4rds
Burpees
Thrusters 95#
T2B
KB Swings 2pd
Row for Cal

7
7
7
7
6
6
6
6
6
7

Cleans and Thrusters ... yep, thrusters. WTF?!?!

Warm Up:
2x
10 Push Ups
10 Wall Balls (20 LBs)
50 Single Jump Ropes

Mobility:
Sit on walls with legs in a "V"
Pain ball feet
Foam roller (neck was super, super tight)

Max Effort:
1 Rep Max:
Clean & Thruster

MetCon:
100 Knees to Elbows

Warm-Up:
DUA

Workout:
Back Squat 5x3 @115lb
Deadlift 5x3 @185lb
T-Bar Row 5x3 @35lb
Chin-Ups 5x3

Cool Down:
GHD Half Sit-Up 10x3

500m Row

Result: 1:36.6

Clean + Jerk

45# - 65# - 75# - 95# - 105#F - 105# - 115#F

Strength:

Deadlift 5x5x5x5x5 - 95#, 105#, 115#, 125#, 135#
Ended with 1 rep @ 155#

WOD:

3 Rounds:
20 Wallballs @ 14# (10#)
20 Pull-ups (blue and purple band)
20 Box Jumps @ 20"

---

I had previously thought my deadlift 1RM was 135#, but I did the last set of 5 at 135#. Just to establish a new max, I threw on tens and did 1 at 155#. I'm guessing my 1RM is more like 175#, but I'm really excited about what I did this morning!

15 minutes to find 3rm of Front Squats (85#)

Then,

15 min AMRAP

5 HSPU (MOD: Green Band)

10 Front Squats 95/65 (MOD: 35#)

20 Double unders

7 rounds 3 reps

for time:
1000m row
Then 5 rnds of:
-3 HSPU ( 2 abmats)
-5 deadlifts 225
-7 T2B

Post WOD: 3x10 GHD SITUPS

Work Capacity: 10 rounds, every 90 seconds, perform the following…
21x double unders
7x pull ups
3x ground to overhead (95#/65#)

Time: 27:30.6