complete 5 rounds of the following:

• 11 x deadlift (RX 80/60)
• 22 x situp
• 33 x air squat

Strength
Dips 5x5 (45#)

Met-con
750m Row
10 Pull-ups
500m Row
20 Pull-ups
250m Row
30 Pull-ups

Cash-out
5 Minute Squat Hold

1 rep max hang clean 1 RM

Suoraan rinnalta ylös!
5-8 toistoa/min

10 Min/AMRAP
30 Double Unders
15 Power Snatch 75lbs

5rds+30+5

400m run

120 front squats 115/95
200 box jumps
(el resto salta la cuerda)

100 push press 115/95
180 squats
(el resto salta la cuerda)

80 hang clean 115/95
60 wall ball 20/14
(el resto salta la cuerda)

400m run

4 rounds

400m run

12 rodillas a los codos
12 push ups
12 double unders (o saltos laterales)

Power cleans
3-3-3-3-3
40(3)-50(3)-60(2)-55(3)-60(2)

For time:
15-12-9
Handstand Push-ups
Knees to Elbows

8:04

HSPUs were much easier a month ago when I was about 7 pounds lighter. Before the WOD, we also did skill work- snatches and overhead squats. I did several reps of each at 95#, but could feel my form falling apart, so didn't try more than that. I did a set of 10 OHS at 65#, which felt pretty good.

BW: 160

4 Rounds

400mt run
12 kte
12 push-ups
12 lateral jumps