Buy In: 3x10 back squat 75#

WOD: not for time but with plenty of hustle
3 rounds of
20 wall ball (12#)
10 HSPU
6 Push Press (75#)

Cash out: 75 situps, 30 back extensions

Fat Bar Deadlift
2x10, 225#

Deadlift
4x3, 315#, 335#, 335#, 335#

Zercher Squat
4x3, 155#, 185#, 205#, 205#

Press
4x3, 135#, 145#, 145#, 155#

Ring Dips
1x20

Front Squat 2RM

5min Rest then:

“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

I did 275lb front squats and got 27 rounds of Chief. Not PR but im ok with that.

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

Warm Up:
2x-
10 Squats
10 Sit Ups
100 Jump Ropes
50 Double Unders

then ...
1 2 minute Plank Hold

Mobility:
Hip Flexor
Roll Feet

Max Effort:
One Rep Max - Push Press
150 LBs (PR, +10 LBs)

MetCon:
150 Push Ups

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

Front Squat 2RM

5min Rest then:

“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

Love this one. First workout back in 2 months after broken back took LONG time to recover. Scaled to 95#, and stopped at 5rnds each round.

Not too ashamed of FS either, been a while. Good to be back.

Warm Up:
Part 1. Joint Mobil­ity
Part 2. Bur­gener Bar Warm Up:
i) Down & Up
ii) Elbow High and Out­side
iii) Mus­cle Snatch
iv) Snatch Land
v) Power Snatch
One round PVC, One round Oly Bar

Skill:
Begin­ners: M.B. Cleans
Vet­er­ans: Squat Cleans

Work: 9 Rounds of
9 M.B. Cleans
9 M.B. Sit Ups
9 Burpees

50 chest-to-bar pullups
50 burpees

For Time.

1 team mate is taking a 30-35# bucket of water and running 50m, dropping it, sprinting another 100m (down and back), getting the bucket and running back with it.

1 team mate is doing an AMRAP (continuous basis between the partner hand-offs)
10 burpees
10 slam balls @ 20#
10 ABMAT situps

I did this one with my older brother Greg, who was in town for the weekend. We had a lot of fun, and he did a good job. He said he was very close to puking. LoL. We got 9 rounds plus a few burpees.

I also learned that I'm not terribly good at not spilling things! :p