5 rounds for time:

15 ring rows
155 lb bench press, 15 reps
225 lb back squat, 15 reps

1 RM Thruster

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65

I was able to thrust 70lbs x1. For the workout I had to do 45lbs. I finally graduated to the blue band for pull ups.

"Gentle Flow" w/Tara

Bench Press 1 RM

"Deep Stretch" w/Jenn

Deadlift 1-1-1-1-1-1-1 reps

245, 265, 295, 315, 335, 355, 385

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

First round weight was 175# which felt relatively easy so I bumped it up to 205# for the second round and couldn't get one rep. So I finished with 185#. Need more work on my power cleans.

5/5 - 1st Round
1/5 - 2nd Round

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Completed 7 rounds plus 10 box jumps.

For time:
21-15-9 reps of:
Squat Cleans- 115/65
Toes to bar

21-15-9

Thruster (65lb)
Pull ups