BACK SQUAT

10-5-1-1-1-10

The first 10-rep set and the 5-rep set should be sub-maximal efforts. Work up to a heavy single in the middle and go for it on the last 10 rep set. Use spotters, and don’t bail the bar on them! If you’re feeling good then go for a new 1RM today. If not, then aim for 90% and leave it there.

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PARTNER 3K ROW

Work with a partner and switch off every 300 meters.

Post time and partner to comments.

5x65
5x80
5x95+20

Hang Cleans 3-3-3-3-3
135-145-155-165-175(2)

10 minute AMRAP:
2 Clean and Jerks 135#
10 Ring Pushups

6 rounds, 1 clean and jerk

There is no description for this WOD as it is stat.

Result: 00:01:59

7 rounds of
>Stoplight run
>12 slamball
>12 overhead lunges
>12 swings
>12 burpees

Work handstand walking

12 min. AMRAP

10 Handstand steps or 10 Handstand rocks (rocks)

12 Sit ups

15 Air Squats

Max walk was 8 steps!!

Cuban Sandwich:

For time complete:

800m Run
30 Punches
20 DUB's or 368,000 Singles
20 Clean and Press 135/95
4 200m Sprints
10 Inverted Burpees

Skill: Ring push ups

Then,

21-15-9

Deadlifts 225/155

Thrusters 95/65

Started as RX and then went to 135/45

In teams of 2, partners alternate rounds for Amrap in 12 min:
12 Wall-Balls, 9/6
12 Burpees

There is no description for this WOD as it is stat.

Result: 00:12:25