-7 X 3 Push Press (Worked up to 125#)

-Find 2RM Weighted Pull Up (my own weight)

-4 X 15 DB Row (35/45#)

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down -practiced DU

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

120-120-130-130-140

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-

5-4-3-2-1 of:

Clean & Jerk 135#
Muscle-Ups

For time.

4 Rounds for Time
400 meter row
15 kettlebell swings
15 sit ups

10 Deadlifts @175
12 box jumps
14 burpees over the bar

Partner A runs 400 w/15# med ball while parnter B does work.

Partnered with Samantha "snatch sistas"

7x3 Full Vest. Hit 3 on all sets!!!!

90s rest.

Strength:
Kettlebell Swings
7 – 7 – 7 – 7 – 7

WOD:
4 rounds for time
Run 400m
50 Kettlebell Swings

5 rds for time :
10 power clean 60 kg
10 bench press 70 kg

Warm Up
3 rounds
20 jumping jacks
20 split jumps
20 mountain climbers
5 push ups
then,
3 Rounds
Rope Swings

WOD:
8 Rounds for Max Reps
20 sec of Hang Clean @ 75 lbs--12,11,9,8,6,7,7,9 = 69 reps
10 second Rest
20 sec of Push Press @ 75 lbs--11,9,7,6,4,5,5,8 = 55 reps
10 sec Rest

Cash Out:
10 x 20 yd sprints
Core Work

21-15-9

Overhead Squat - 65#
Toe to Bar

8:08

Skill
Static ring holds
L- sits on rings if advanced
1 min x 4

Wod
“Cindy”
Amrap 20 minutes
5 Pullups
10 pushups
15 air squats