Strength:
Back Squats
3 – 3 – 3+
65% – 75% – 85% of 90% of 1RM + 10lbs

WOD:
50 Front Squats
100 Push-ups
200 Double Unders
*Work can be completed any way the athlete chooses

3 Rounds

10 Pull-up - Blue Band

20 K2E

30 KBS 1.5/1pood - 1 pood

40 Double Unders

50ft OH Walking Lunges w/ Plate 45/25

Did the yellow 18kg KB & Rx'ed this. Had to do pull ups & K2E from the big bar w/tape for the first & 1/2 of the 2nd round. pulled a big blood blister on right hand after 2nd round & started hanging from finger tips. Someone relocated my jump rope after 2nd round & I probably spent 30+ sec looking for it. :(

3 rds for time:

• 20 bar-facing burpees
• 20 push presses (Rx 95 lbs)

5 Power Cleans @ 115lbs
15 Bar Bell Length Broad Jumps

AMRAP 10

Pre-WOD: 5 x 5 Front Squats

WOD: 3 rounds for time
-20 Bar Facing Burpees
-20 Push Press (75#)

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My wrists are wrecked. It was hard for me to hold the bar correctly for the squats. Any counsel on how to increase the flexibility in my wrists is greatly appreciated. I'm missing out on the effectiveness of the squat because i had to reduce weight due to my wrists. let me know.. thx

Back Squat 3.3.3.3.3 - 185; new PR!!! Last time I was at 125

Followed by:

10 min AMRAP - 5.5 rounds

50ft road Jump

7 Burpee

Pre-WOD: 5x5 Front Squats

WOD: 3 rounds for time
-20 Bar Facing Burpees
-20 Push Press (95# M, 65# W)

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Front Squat:
45-50-55-60-65

Push Press: 35 lbs. Started with 45, but after 1st round of burpees and 2 push presses, I had to drop to 35.

Double KB Thruster -
5-4-3-2-1

KB Complex: 53/35
Swing
Clean
Squat
Thruster
1-2-3-4-5-4-3-2-1 w/s
*You will do one rep of the complex on your weakhand, then switch to your strong hand. Then you'll do 2 swings, 2 cleans, 2 squats, 2 thrusters, switch sides..
3/3
4/4
5/5
4/4
3/3
2/2
1/1

There is no description for this WOD as it is stat.

250m Run
15 Power Snatch @ 95lbs

4 Rounds