Back Squat Challenge-Lift 5

Then:

50 Double Unders “Buy In” 3xSingles

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20

Burpee Pull-up

50 Double Unders “Cash Out” 3xSingles

Burpees really break my rhythm, need to stay focused and take fewer breaks. Not pleased with my continued lack of DUs, but they're slowly getting better.

For time:
3000m row
300 DU
3mile run

5 Front Squat @ 50% (5 sec ↑ 5 sec ↓) | E2M

3 Rounds

7 Deadlift #315/210 or 85% of max

400M Run

15 Pull-ups

25 Push-ups

Did first round with #310

DL: 5+5+3+3+1+1

Weighted pull up: 4x6

OVERHEAD SQUAT
10-10-10

Bar is taken off the floor. Work up to a heavy set of 10. If you can’t overhead squat to full depth under load, then spend today’s lifting time working on flexibility in the position.

Post loads to comments.

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For Time:
9-15-21
Bar-Facing Burpees
Overhead Squats 40/30
Post time and Rx to comments.

Cleans

3 on the minute every minute for 18 minutes at 65-70% of max #185

Neighborhood bike ride

10.8.6.4.2

Deadlift 255/175

Chest to Bar Pull-up

100m Sprint between rounds

Non-rx, I scaled back the Deadlift to 225# cause my DL form needs some serious work.