10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull ups
Push ups
Box Jumps 20″
Abmat Sit ups

Regular pull-ups-jumped on 20in box to practice b/f, but could not jump once in the wod. i tried for about 1 minute to jump on the box but had a block. Reverted to 18in box.

2 Rounds of:

50 Pull-ups
75 Sit-ups
50 Overhead squat (55 lbs)
75 Double-unders

Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

50 deadlifts 185lb
20 pull-ups
2 rounds
8:46

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

modified hspu's w/ 135lb thrusters

8 x 3 Front Squat @ 70% 1RM
- rest 60 sec between sets

Complete as many rounds as possible in 10 min of:
200 m Run
95#/65# Hang power clean, 15 reps

Day 5
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
6-5-5 -> 87.5 kg
16

Bench Press 3 sets x 5 reps
5-5-5 -> 77.5 kg
15

Deadlift 1 set x 5 reps
5 -> 117.5 kg

ready for +2,5kg

Back Squat 5 RM

10 x 2 Close-Grip Bench Press @ 70% 1RM
-rest 60 sec between sets

5 x max reps of Strict Pull-ups

4 rounds:
run 400m
21 front squats @ 65lbs
42 abmats

my neck/back is still bothering me and the last thing i should do today is shoulder/trap work, so i modified thrusters and SDHP with this instead and really focused on form. i guess you could say this is me resting. i am so bad at resting and healing!!!!!!!