4 RFT - 20 min cap

100ft Walking Lunge w/ Plate Overhead(45/25lbs)
30 Box Jumps(24/20)
20 Wall Balls(20/14)
10 Handstand Push-Ups

...DNF....

finished 3 rounds in 20 min. The walking lunge was pretty hard but the box jumps were brutal and once you get to any fail point on hspu its all waiting.

Warm-Up/Buy-In

50 Overhead Squats(barbell or pvc)
800m Run
50 Overhead Squats

*Each partner must perform all OHS reps and run 800m as a team

50-35-20

Clean & Jerk(64/45)
Clapping Push-Ups
Slam Balls
Knees to Elbows
Thrusters(65/45)

*Reps shared between partners

Cool Down/Buy-Out

50 OHS (barbell/pvc)
800m run
50 OHS

Clean and jerk 10 stk 45 kg
10x50 kg

10x55 kg

5x65 kg

5 pull ups mellom clean

Barbell Complex for 9min @ 135#

3min accumulated handstand hold

7min AMRAP
3 Power Snatch 135#
6 Bar facing bar over burpees

7 X 3 Front Squat
(45, 50, 55, 60, 65, 70, 75)

WOD
12min AMRAP
3 Hang power cleans (185/115) Started at #95, but only did 2 and then dropped to #75 which seemed too light)
6 Burpees
9 Air Squats

8 rounds + 3 cleans.

“Bradshaw”

10 Rounds(40 min cap)

3 HSPU- Mod to Bar in the Rack position with feet up.

6 Deadlifts 225

12 Push ups

24 Double unders

Long and tough, paced myself well, could have gone a little faster but usually these types of WODS are tough for me so wanted to work on pacing. No RX due to HSPU mod. Still working on those.

Deadlift 5x5 275lbs max

7 rounds for time
7 kb snatches w/s 53lbs
7 pullups
7 deadlifts 225lbs

Sprint Intervals:

50yds (grass) - 7.31, 6.94, 6.84, 6.44, 6.31, 6.25, 6.25, 6.12, 6,10, 6.19, 6.06

100yds (grass) - 4 reps at full speed

Find Back Squat PR
355 (old PR +10)

3-…-3 of:
BB Squat Snatch
3RM
Scaldati progressivamente e poi sali sino ad un 3RM. No drop n’go. Non staccare mai le mani dal
bilanciere ma comunque non usare il touch n’go.