Strength:

Dead lifts - 5x225, 5x315, 2x405, 2x455, 2x475

Metcon:

5 Rnds - 5 DLs (275lbs), 10 Burpees

Time: 5:03

100 Double Unders for time: 1:48

Power Clean 2RM
135# x 2

Un American Tea Party
For Time
50-35-20
Row Kcal
20# Dumbbell Thrusters

AM workout at my friends gym - with bumper plates
Burgener warmup, lots of DUs, stretching, some FS & PJs to get loose
Snatch 65 lbs x 10, 85 lbs x 8, 95 lbs x 6, 95 lbs x 6, 105 lbs x 5, 115 lbs x 4, 115 lbs x 3, 115 lbs x 3
Sntach balance: 95 lbs x 5, 95 lbs x 5, 105 lbs x 5, 105 lbs x 5, 105 lbs x 8

Post WOD did 4 sets of KB swings + 25 DUs immediately after the KB swings. I used 16 kg, 20 Kg, 24 kg, 28 kg

foam roller and stretched a little bit then back to work

For Time

Row 35 Kcal
Run 400m

21-15-9-15-21 of
Abmat sit ups
Back Extensions

Run 400m
15 Ninja Burpee Jump Touches

Weighted Push-ups
10 - no weight warm up
10 - 10# added
7 - 25# added
7 - 45# added
5 - 45# added
5 - 45# added

Stacked Deck
4 Rounds for Time
156 single unders
26 Knees to Chest - scale for knee-2-elbow shoulder issue
13 30# dumbbell push press

Mobility:
Lax: Shoulders, low back & glutes
High Kicks
Lunge
Inch worms
Walking pigion
Four square drill
Warm Up 4 x
5 push ups
10 ring row
20 pistols each leg

WOD:
KB Swings 10-8-6-4-2
Box Jumps or Step Ups-20-16-12-4

Finisher: 30 knees to chest
Hips
5 Pelvic floor draw briges- 10 bridges- hold plank- side plank

Mobility

Warm up
10 -100m row sprints
MB pullovers

WOD; 4x
10 Front Squats
200 M Run

Core/hips

Moblity:
Foam roller
Dynamic
walk outs push ups- cobra, downward dog, hfstretch to squat.

Warm UP:
Bridge complex
Plank ups
Run

Skills:
Power clean

WOD: 4 Rounds
10 Power clean & Push press
200 M Run
10 Burpees

2 Mile Run:

17:18

5x5 Light Day:

135-185-225-245-275

Calf Raise Light Day:

100lb Standing Calf Raise 3x25

70lb Seated Calf Raise 3x25

5 rounds for time of:

5 Deadlift (185 lbs)
10 Burpees