Pre-WOD: Thruster Ladder (to 1RM)

WOD: For Time
- 20 Calorie Row
- 30 Burpees
- 40 Ground to Overhead (45lb DB)
- 50 Toes to Bar
- 100ft Overhead Weighted Lunges (45)
- 150ft Run

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Started at 95 on the thrusters and successfully got 155. I was pleased to actually clean 165 successfully, but wasnt able to complete the thruster as well.

Chipper was rough. Did 65# barbell snatches for the ground-to-overhead, and that felt pretty good. Otherwise everything was as prescribed.

4RFT

30 situps
15 strict hspu
30 alternating pistols

5-5-5-5-5 Deadlift - 255 lbs

THEN

7 Thrusters (95lbs)
7 Bar facing burpees

AMRAP 7

3-position Snatch, three sets

1 Mile Run
50 KB Swings (1.5)
50 Wall Balls (20 lbs)
50 Double Unders

100 Burpee Challenge Day 54

Rest Day!

30* rive maasta
10* leuat
30*vauhtipunn
10*leuat
30*soutu cal
10*leuat

1A: 0-5 mins pull up re-test
1B: 7-12 Emom T2B
1C: 14-19 Emom HSPU
1D: 21-35 complete 4RFT or TC
400m run
21 DUs
15 power snatch@40/30
9 SDHP@40/30
1E: 40-55 Tabata core or mobility (you choose)

Wod: pull up retest ! Then some gymnastic work and a killer Wod ! Go hard and fast on the Wod.

2*2 min strict hspu