Warm up 1.5k Row

Squat Cycle 10 x 3 x 80 kg

Deadlift 5x70kg, 3x80kg, 3x90kg, 2x100kg, 2x110kg, 2x120kg, 1x130kg, 1x140kg & 1x150kg (fail)

3k Row

Helen
3 rds
400m run
21 KBS 1p
12 pull-ups (MOD: Green Band)

Immediately followed by:

Grace
30 Clean & Jerks @95# (MOD: 45#)

Partnered with Kyra (just had her baby 8 weeks ago, so we took it easy). Was able to do all my kbs unbroken. The kids got to workout after, Lila's first wod. Fun day!

For time

21-18-15-12-9-6-3

Double unders

Mountain climbers (L/R=1)

Abmats

Loved this one. Had the best female time of the day (a true RARITY!) Paused during some of the Mtn. Climbers, but all else went well.

5 Rounds for Time

7 Deadlifts @ 93#
10 Dips

Strength/Skill

Clean & jerk - 75% x 2 x 2, @ 115#
80% x 1 x 3 @ 125#, 135#, 135#

Snatch deadlift - 110% (of snatch) x 4 x 5 @ 115#(2), 125#, 135#, 145#

Front squat - 87% x 3 x 5 @ 145# (2), 155#(3)

10 rounds for time:
21 double unders
7 pushups
3 reps of 75 lb power snatch

20 minute AMRAP
5 Pullups
10 Pushups
15 Airsquat

40 x TTB for the finisher

Build to a Moderate Set of 3

Half mile
21-15-9, pull up and box jumps
Half mile

Warm-Up: 5-4-3-2-1
Strict Pull-Ups
Deep Ring Dips

OK…OK… OK…OK
3 Rounds:
400m Run
8 Clean & Jerks (185#/135#)

135#