21.15.9
Squat clean (40) KG
Chest to bar pull up (progression)

Back squat, 4,6,8

Shoulder press 8x2

CrossFit Total

Max Back Squat. 315 PR

Max Shoulder Press. 135 PR

Max Deadlift. 405 PR

Total…. 855 PR

140 min
Warm up EMOM12 + 8 min mob.
- 30 bfly

1.Gymnastics
A. MU practice for 60 min
- Drills: RS, TWB, HTR
- 2 swing + 1 MU x 8
- 2 swing + 2 MU x 3
- Total of 14 MU

2.WL
A. Snatch balance + Overhead squat
1+2 Build to 70% effort
- 25 25 30 35 40 42.5 kg

3.Aerobic work
A. For 60 minutes:
3 min Erg - AB
10m Seal walk (Slow and controlled)
3 min Erg - slo
10 Hips down push ups
3 min Erg - run
10+10 Deficit split squats - 12 kg
Total of 4 rounds + 3 min ski erg
130/151

5 Bent over Row @70KG
10 Push UPS
10 Dips @5KG

As fast as possible

Gotta keep it brief today. I have an interview at 1:30 and errands I gotta run before that (wish me luck!)

WOD
5 rounds:
5 power cleans at 67 lbs
10 burpees

9:36

I didn't record my previous time on WODstack but I found it on an old log: 11:37. Which means I beat my old time by 2 minutes!

As I lay on the ground, post-wod, catching my breath, my Crossfit "buddy" comes over to me and hovers over my face. Thank goodness he didn't drool on me.

5x3 deadlift @ 315

1x15 dealift @ 255

Tabata GHD 9,9,9,9,8,8,8,8

90 min
Warm up EMOM12 + 7 min mob.
1.Gymnastics
A. HSW practice for 15 min
- 30 m.

B. BMU practice for 15 min
- 10 x 1 reps

C. Chest to bar + butterfly pull up practice
- Bfly pull up - 6 7 5 5 5 7
- CTB (kip) - 4 3 3 8 8 = 25 reps

2.Conditioning
A. Every 4 minutes for 20 minutes:
8 Burpee box overs
10 Pull ups
15 Cal bike
Times: 2.05, 2.07, 2.06, 2.06, 1.58

3. Accessory
A. 2 rounds: WL 101 Hip flow