Strength: front squats 5 x 5 (45, 65, 85, 85, 90lbs)

WOD: 10min. AMRAP, used one bar for entire workout @ 55lbs
5 deadlifts
5 hang cleans
5 s2oh
5 pull ups (used blue band & kipping)

results: 5rds + 10reps

A.

3 sets of front squats @ 3011 (95lbs)

Rest 30 sec.

hollow rock/hold for 30-45 sec.

Rest 30 sec.

B.

25 Hanging Knee Raises (strict to parallel)

200m DB Waiter's Walk (25lbs)

15 Hanging Knee Raises

200m DB Waiter's Walk

10 Hanging Knee Raises

200m DB Waiter's Walk

1

75 BW Deadlifts for time
175#

2

5 mins of Double Unders - 206
5 mins or Rowing - 1,087 meters

20:00
w/ partner
lunge 400m/farmer's carry 400m
in time remaining,
AMRAP Cindy (5 pullups, 10 pushups, 15 squats)000

1. BB Complex Deadlift, front squat; clean, shoulder press X 10

Workout
2. Deadlift- Go Heavy!

5-3-3-2-2-2-1-1-1

Set PR with Deadlift of 225 lbs

1. 400 M sprint

Stretch to cool down

Overhead Squat
5-5-3-3-2-2-1

AFAP
3 rounds for time:
15 Ring Dips
30 Back Squat 20 kg
45 Sit Ups

Amrap in 10mins of:
1DB clean to overhead(5kg DB)
2 Pullups

A)
OH Squat 1 Rep Max = 175# PR

B)
400 m Run
10 OH Squats 95#
15 Thrusters 95#
20 Box Jumps 24"
400 m Run
20 Box Jumps 24"
15 Thrusters 95#
10 OH Squats 95#
400 m Run

5x30 kg
5x40 kg
5x45 kg
5x50 kg
5x55 kg
3x60 kg