Front Squat - 5-1-10-1-15-1
Went 225-275-205-285-185-315 (fail)

Metcon:
5 Rounds:
5 Overhead Squats (135#)
10 Toe 2 Bar
15 Bar Facing Burpees
20 Double Unders

Find your 3 RM front squat of the day

After that, do

3 x 7 reps with 60 % of your 3 RM

Didn't do Crossfit total as coaches didn't want us to do it until after completing 3 cycles of 5/3/1 so did the alternate total

Find 1 RM of:
Power clean
Bench Press
OHS

PC: 200, 215, 225, 230(f)
BP: 245, 265 (f), 260
OHS: 175, 185, 195, 205, 210 (f)

Warm-up:
4 rounds
10 kb rusian swing 20 kg
10 globet squat 20kg kb
10 push-up codos a manos
10 push-up
WOD
AMRAP 20
90 wall ball
70 burpee
50 ttb
30 muscle-up
(hice 214rep, llegue a hacer 4 muscle-up)

Practise bridge holds

EMOM24

• 5 Strict TTB
• 6 Jefferson curl
• 30s ring support front hold
• 45s pistols
• 8 rope pull-ups
• 10 hollow to arch roll

5x5 (70%)

20 minute row
score is # calories

5x2 AHAFA

Biking