Three rounds of
400m run, 25-squat thrusts, 25-Box Jumps, 25 Paratroopers

Warmup
3 rounds
10 step ups
10 pullups
10 lunges

Push press/push jerk/split jerk complex
Work up in weight until cant do PP. continue on with PJ & SJ. Then finish with split jerk. NMT 7rds.
115
135
155
185
205
215
225

Wod
"Final Ascent"
5-10-15
225# back squat
24" box jumps
4:20

2 person team 31 min AMRAP(only 1 person works at a time)

31 Box Jumps 20in

31 Wall Ball 20lb/10ft

31 ft Wheelbarrow

31 Burpees

Ed was my partner for this and we pretty much rolled through it. It was changed to 20min and 20 reps 1/2 way through cause it was not going to be pretty at the 31 min. mark.

We got 4 and 3/4 + 9 Rds.

“Front Runner”
For Time:

400 Meter Run, 10 Front Squats
400 Meter Run, 8 Front Squats
400 Meter Run, 6 Front Squats
400 Meter Run, 4 Front Squats
400 Meter Run, 2 Front Squats

70/50

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD 1.
3 minute AMRAP of 50 double unders, remainder of time pushups (I'm terrible at double unders) got 37 pushups

WOD 2.
4 minute AMRAP of Kettlebell SDHP x 7, swings x 7 @24kg then 20mtr farmers carry
got 6 rounds

WOD 3.
5 minute AMRAP of 7 Deadlift @40KG, 7 Hang clean, 7 push press
got 4 rounds and 3 deadlift

E3MOM

1 power snatch + hang snatch

In the words of TMFK “It’s Deadlift Friday People”!!!!

Worked up to 1RM deadlift since having not worked up to this before.

Started with 10 BW DLs, then 3 at 225, 1 at 255, 1 at 275, and 1 at 295 for PR

Rest then opt.:

15 min AMRAP

3 BWDL

30 DU’s

200m Run

Did 6 and 1/3 rounds at 185.

Deadlift 5RM
305# ( I actually did a 6th)

Squat 3x5x225#

Press
5,5,5
135, 155, 135#

Warm Up: Joint Mobil­ity fol­lowed by 2 Rounds -
12 Squats
12 Push Ups
12 Lunges
12 Sit Ups

Work:
800M Run
50,40,30,20,10
Dou­ble Unders 3xSingles
Push Ups
800M Run

After Party: 50KB Swings