5 Rounds of;

5x 150kg DL
5x Strict HSPU

WOD 2.28.18

Performance
Every 3 minutes x 18 (6 sets):
12 Wall Balls 20/10, 14/9
8 Burpee Box Jump Overs 24/20

The goal is fast and unbroken on each set. The Burpee Box Jump Overs are Rx’d as a jump-out/jump-in Burpee and must be a two-foot take off on the jump. Jump or step down as desired.

Fitness
Every 3 minutes x 18 (6 sets):
12 Wall Balls 14/10, 10/8
8 Burpee Box Jump Overs 20/16

The goal is fast and unbroken on each set. TheBurpee Box Jump Overs can be a step-out/step-in Burpee, and stepping over the box is allowed.

Post work to comments.

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BACK SQUAT

Heavy Single
90% x 1 x 3

Warm up and make a heavy-single Back Squat followed by three more singles at 90% of that load. Goal is no misses and no bailing, but use spotters on all work sets.

Post loads to comments.

1. 30sec DU
2. Banded False grip Ring mu/ banded Bar mu/ swing 1-3

Build to a heavy 2 squat cleans + 3 jerks

For time, 3 rounds of:
* 3 squat clean (80/60kg)
* 3 rope climb

AMRAP in 20 minutes of
5 pullups
10 pushups
15 squats

3 rounds for quality of:
10 Seal Stretches, 3 secs
20 Kneeling Thoracic Twists, 3 secs
20 Banded Lat Stretches, 3 secs
10 Shoulder Flexion Pulses With Benches, 3 secs
10 Crab Extensions 180s, 3 secs
Passive Hang, 30 secs
Top Of Ring Push Up Hold, 30 secs
10 Scap Pull Ups, 3 secs
10 Scap Push-ups, 3 secs
10 Jefferson Curls, 3 secs
15 L Sit Raise Over Balls

Front Squat
EMOM × 10 Min:
3 Front Squat @ 72-77%+

yeah I hate description validations

shoulder rehab

EMOM15
1. 2 wall walk
2. 30 cross overs
3. 6 parallette push up
4. 6 pike push-up
5. rest