Press 3x5 (add 5 lbs to last workout)

155#, this felt good. Will prob add 5-10# next time.

Squat 3x5 (add 5 lbs to last workout)
*Rest 5 minutes between efforts. During the rest complete the following:
1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start

215#, hurt my back a bit, but my core is getting stronger. This felt crazy, the rest was really long. Moving up from amateur to collegiate level wods.

“CHIEF”

5 Rounds of 3 min AMRAP’s

3 Power Clean 135/95

6 Push-up

9 Squats

1 min Rest between Rounds

Last time = 15 +1clean @80#. Racked @ 85#, but had a real difficult time getting the PC. After 3 rounds, I unracked & kept 80#. Made it through 15 + 5 pushups. Lost at least 30 seconds trying for 85# & reracking.

Warm Up: Joint Mobil­ity fol­lowed by
2 Rounds of -
1 Bear Crawl
3 Wall Walks
7 Ulti­mate Push Ups

Skill: Walk­ing on Hands / Handstands

Work: 21–15-9
O.H. Squat
Hand­stand Push Ups

After Party: 50 KB Swings

4 Rounds

15 Thrusters #95
15 DU
50M Tire Flip
100M Farmers Walk

7X2 Dead Lift(435)

WOD: For Time:

-3X 30 DU
15 Clapping Push Up
-3X 30 Walking Lunges
15 KB Swing (53)
-3X 30 Sit Up
15 Pull Up
Time might be off a little, could not remember.

“CHIEF”

5 Rounds of 3 min AMRAP’s

3 Power Clean 135/95

6 Push-up

9 Squats

1 min Rest between Rounds

I got 27 rounds though Cory thinks I got 28 but oh well.

AMRAP in 20 minutes of:
Run 400m
10 pull-ups
20 push-ups
30 air squats

10min AMRAP
5 HSPU
10 Power Clean (135#)
15 Box Jumps (24")

Rest 5min...

10min AMRAP
5 Burpees
10 Deadlift (225#)
15 Double Unders

4+5

1 x 5 deadlift - 170 lbs

then…

5, 4, 3, 2, 1
deadlifts @ 85% 5RM - 145 lbs
run 250m between sets

run 800m
30 muscle-ups - scaled to 1 muscle up = 2 ring dips (red) & 2 pull-ups (black/red bands)
run 800m