F.t.

12 DL
40 Wallball shots
9 DL
30 Wallball shots
6 DL
20 Wallball shots
3 DL
10 Wallball shots

DL: 100 kg
WB: 20 pds

@ Rx

Strength:

Power Snatches: 3x85, 3x105, 3x115, 3x135, 2x145, 2x155, 1x160, 1x165, 1x170

Metcon:

AMRAP in 15 mins: 10 KBs (70lbs), 10 Box Jumps (24"), 10 Ring Dips

Rounds: 8

Bench 1 RM

5 Rounds of 7 sets of the following, in sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds. No putting bar down during rounds. Increase weight each round. Goal is to be at failure by rounds 4-5.

75#, 80#, 85#, 90# & 95#

Deadlift

2 sets of 5 reps
1 set of max reps- 225#, 7 reps max

Then,

AMRAP in 5:00
Box Jumps @ 24"- 90

500m row
50 air squats
40 hand-release pushups
30 2 pood kb swings
20 pullups
10 T2B

10:00 Handstand Walk practice

Then,

5 x 5 weighted pull-ups

Then,

8 x 100m Partner Row (alternating 100m rows)

Press
2 sets of 5 reps
1 set of max reps- 105#, 6 rep max

Then,

Back Squat
2 sets of 5 reps
1 set of max reps- 190#, 7 rep max

Then,

5 minutes of a handstand hold- 15:00
-every time you drop, 10 straight legged sit-ups

Got late at work so trained on my own after dinner

Deadlifts
5x135
5x155
5x175
5x195
5x215

21-15-9
Dumbbeell Squat Cleans (45) scaled down to 25#
Burpees

No timer :(

1 RM of:
-Deadlift (235) pr
-Strict press(110)
- Backsquat (165) butt to ground