Linear

275

I did a couplet of 7 rounds of EMOM switching from:
Odd Minute: Deadlift 225 lbs x 7
Even Minute: HSPU (strict-no kipping) x 7
I wasn't so hardcore about the on the minute, but was staying pretty close.
I took a while to warm up as this was in the morning.
95 x 10, HSPU x 7
135 x 10, HSPU x 7
165 x 7, HSPU x 7
185 x 7, HSPU x 7
215 x 7, HSPU x 7

then I did about 7 rounds of
225 x 7, HSPU x 7
I was working on keeping a nice hollow position and being strict for all HSPUs. I wanted NO kipping and wanted no arched back, etc. I did lose my balance a few times at around 4-5 reps, but that was more concentration and balance. I was VERY close to the wall for most rounds and reps.
I was a bit sore and stiff in the legs and shoulders from the weighted pushups, but after a long warm up and the lots of warm up sets I felt ok.

4 Rounds
15 Power Snatch (95/65)
15 Toes to bar

Back Squat
6 x 5 @ 80%

Bench Press:
8 x 26
6 x 27
5 x 30
4 x 32,5
3 x 35
2 x 36
1 x 38,5

Push Press:
5 x 27
5 x 30
5 x 32,5
5 x 35
5 x 37,5

12 minutes:

Buy in: 50 Wall Ball Shots

Then: As many rounds and reps as possible of:
5 Bar Facing Burpees
10 Power Clean @25kg
15 Shoulder to Overhead @25kg

Total 161 reps

Pre-WOD
5X5 Dead Lift

WOD - As heavy as possible, as quickly as possible:
-1 Snatch, 10 Hand Stand Push Ups
-1 Snatch, 9 Hand Stand Push Ups
-1 Snatch, 8 Hand Stand Push Ups
-1 Snatch, 7 Hand Stand Push Ups
-1 Snatch, 6 Hand Stand Push Ups
-1 Snatch, 5 Hand Stand Push Ups
-1 Snatch, 4 Hand Stand Push Ups
-1 Snatch, 3 Hand Stand Push Ups
-1 Snatch, 2 Hand Stand Push Ups
-1 Snatch, 1 Hand Stand Push Up

Pre-WOD:
-Work up to a heavy Thruster

WOD - Thrusters (#95/65)-On the Minute, Every Minute:
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
etc.....until failure*

*At failure, 1 minute on and 1 minute off: plank until the last person fails at Thrusters.

Post:
50 GHD Sit Ups

Pre-WOD
-Rack Deadlifts (7 X 3)

WOD: 3 X 5 minute rounds- (1 minute break between rounds)

-400 meter Run
then with time remaining , AMRAP of:
-8 Deadlifts (225/155)
-8 Bar Facing Burpees
-8 Box Jumps

Post:
3 X 1 minute weighted planks

AMRAP in 15′ of
1 Rope Climb
10 Push Ups (hand release)
15 Box Jumps @ 24 inch

Result: 7 rounds + 1RC

Pre-WOD:
-5X3 Push Press

WOD - 7 minute AMRAP:
-5 Hang Power Cleans (#185/115)
-30 Double Unders (modified: 3 burpees & 30 singles)

Post:
-(3 x max) Pull Ups
-50 GHD Sit Ups or 100 Abmat Sit Ups