Strict Shoulder Press 75kg
Power Clean 95kg
Deadlift 210kg

WOD: Hang Clean and Bench Press progressions

HCs - 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x205, 1x5x205, 1x5x205, 1x5x205, 1x5x205

Bench Presses - 1x5x185, 1x5x205, 1x5x225, 1x5x225, 1x5x225, 1x5x225, 1x5x225, 1x5x225, 1x5x240, 1x3x250

Jump Rope: SUs - 6 sets of 50-60 reps per set

Tempo Run

9 front squats / 155
5 hspu
2 15 ft rope climbs

I sucked at HSPU and the Olys were not ideal for rope climbs.

8 minute amrap / one round plus 9 front squats and 5 HSPU

800 meter row

3 Clean and Jerk / 165
7 kettlebelll over head swings / 70lb

8 minute amrap- 5 rounds plus 5

Cash in : 10 handstand walks
30-20-10

30 deadlifts / 225lb
30 wall ball/ 20lb
30 burpee box jumps
20
20
20
10
10
10

13 minute cap : made it to 1 out of 20 burpee box jumps
Burpee box jumps are awful.

Hang cleans
5 x 45lb
3 x 55lb
3 x 55lb

Finisher
3 rounds:
12 x step ups
12 x dumbbell push press (17.5lb)
12 x ab mat sit ups

9 front squats / 155
5 hspu
2 15 ft rope climbs

8 minute amrap

800 meter row

3 Clean and Jerk / 185
7 kettlebelll over head swings / 70

10 minute amrap

Cash in : 10 handstand walks
30-20-10

30 deadlifts / 225
30 wall ball/ 20
30 burpee box jumps
20
20
20
10
10
10

12 minute cap :