5 Rounds

8 Med Ball Cleans #20
10 Ring Dips
12 Push Up's

No box as of the moment. :(

Weighted Ring Dips
+20lbs x 5
+30lbs x 5
+40lbs x 5
+50lbs x 5
+55lbs x 3

EMOM Pull Ups
Completed upto 10th minute

5xpull
10xpush
15xsquat

12 rds + 10 pushups - two days after competition - not bad!

22 Full Snathces (75)
22 KB Swings (53)
200m Run

17 Snatches
17 KB Swings
200m Run

10 Snatches
10 KB Swings

Squat:
5 x 225
5 x 260
12 x 295

Deficit Deadlift:
10 x 275
10 x 315
10 x 340

Conditioning:
Buy in: 15 HR HSPU

3 rounds:
15 x Hang cleans (135)
15 x Bar facing burpees

7:04

5 rounds for time:

200m row
15 wall ball
15 box jump (24)

Buy in: 5/3/1 Squat Wk 3, Cyc 4
225x5, 255x3, 285x1+ (8)

WOD:
Partner WOD, complete total reps of:
- 50 Thrusters (95/65) while partner holds bottom of squat
- 200 double unders while partner does 200m sand bag run
- 50 burpees while partner holds plank

Partners switch when form is broken

Cash out: Tabata ab mat situps
15, 14, 13, 13, 12, 11, 12, 12

Partnered with Anthony P.

10 min AMRAP of: 1 round Cindy + 1 Deadlift (75kg)
1 round Cindy + 2 Deadlifts(75kg)
1 round Cindy + 3 Deadlifts(75kg)...

Results: 1. Did 8 rounds 5 pullups ad 5 pushups. This was awesome!

3x5 OHS @ 40kg w/t 3 mins rest b/t sets
"Klepto" WOD w/t a 15min time cap: 27 Box Jumps + 20 Burpees + 11 Squat Cleans(40kg)

Results: 1. The OHS were hard.
2. The WOD was super hard! Did 2 rounds, 27 box jumps, 20 burpees and 3 Squat Cleans in 15 minutes.

60min emom

ski/row
sled
hammer
yoke
sandbag
rest