Squat Clean
3-3-3

For time:
30 push press (65 lb)
40 slamball ( 30 lb)
50 Kettlebell swings, 1.5 poods (overhead)
60 Sit-ups
70 Burpees

Did my OH swings, situps and burpees unbroken

“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

Strength
5x5 front squat @75%1rep max

Wod
3 hang snatch 75/45
9burppe push-up
Shuttle run

Optional
Mobility
Skill work

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

Warm Up:
2x
10 Russian Kettle Bell Swings - 52 LBs
10 Kettle Bell Snatches (each hand/arm) - 44 LBs
5 Toes to Bar

Mobility:
Stretch Something!

Max Effort:
One Rep Max - Dead Lift
335 LBs (PR)

MetCon:
21-15-9 Dead Lift (185 LBs)
42-30-18 Double Freaking Unders