5RM Press
Attempt new 1RM

I tried for a new 5rm of 170 (previously 165) NAILED IT.
Failed to set a new 1RM

Met Con:
5 rounds AFAP:
on the football field:
Farmer Carry 50# DB each hand- 100yds
sprint to 50yd line and back

Time: 10:15

Deload week.

Bench press 6x3x65%

1. Burpee Pullups-7 Wall Sit
2. KB or Bar Clean and Press-6 Flutter Kicks
3. LOP KB or Axle Bar Farmer's Carry Jump Rope
4. Sledge Strikes-15 Mountain Climbers

30 Minute AMRAP
5 Deadlift 165
13 Pushups (did NOT do any on my knees!)
9 Box Jumps (used 20" box)

Skill-Muscle Ups for advanced and Kipping Pullups
Finishers
Every minute on the minute for 10 minutes
5/5 KB Snatches
5 Burpees
Rest 3 minutes
Every minute on the minute for 10 minutes
15 swings
10 pushups

Used 35 for snatches and 53 for swings

A. Power Clean+Hang Power Clean+Jerk 12 sets OTM

115 lbs for the cleans

B1. Close Grip Bench 5 × 10 reps- 85 on first set, 95 on second, 115 on last three

B2. GHD Sit Ups 5 x 10 reps

PreWOD:
Deadlifts (add #10 to 1RM)
5 @ 75% - 225
5 @ 80% - 245
5 @ 85% - 295

WOD - 15 min cap
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts
Knees to elbows
Burpees

Time 9:15

Grace @ 95#
6:29

Bench Press:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon:
For time (15min. cap):
- 100 double unders
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips
--- pull-ups
- 100 double unders

Bench: 225(5), 245(5), 275(5)
Metcon: made it to the round of 10s. Completed two statiosn (sit-ups) before time expired. Finished WOD at 15:40. I have got to get better at the kipping pullups. Will be applying more practice to getting the rythym down and consistent.

15 clean and jerk
15 sit ups
15 push ups
15 sumo squats
15 strict pull ups

5 rounds