4x2 front squat 4 back squat 140lb
3 rounds
-7 hang squat clean 95lb RX
-15 burpees
-150 SU

EMOM 7
3 push jerk 85lb

10 rounds
8 KB swing 1.5 pood
7 box jump
6 pullups red and blue band

100 crunches 2 min
70sec flexed arm hang
3 miles in 21:50
total:295

WARM UP
5 Pull Ups
100 Skips
5 Pull Ups
100 Skips

WEIGHTED PULL UP
5x3 (Full Vest)

EMOTM 20
E: 4 S2O @ 115
O: 3 C2B Pull Up

50x Single Strict Treadmill Rows
4x15 Bent Row with 2x40# DBs
Curls - 3x8 w/ 2x35# DBs

DB Bench - 3x15 @ 2x25# DBs
10x25 @ 2x35# DBs - kept unbroken until set 7 - then 20/5

15-1 Push Up Ladder - hands on DBs, Feet on Bench

10-1 Jack-Knife Ladder

Deadlift

6x3 front squat, 6 back squat
50 KB swings 1 pood
30 urpees
30 CTB pullups kipping green band
30 burpees
50 KB swings

30min wall ball
6x3 pullups 1 min rest smallest band
3 rounds of
28 goblet squat 1.5 pood
28 single arm press 20lb
28 step ups
28 ball slams
28 lunges 65lb

Strength: Clean, 3-3-3-3-3 (75%) WOD: Run 800m 50 wall balls Run 800m
Cleans: 135#
Slam balls for Wall balls
9:41

WARM UP
5 Rounds NOT for Time
20 Skip
3 Burpee

OTM 12
1 Muscle up attempt (Quit after 5...not even close)

FOR TIME
40 Burpee
10 Snatch @ 65
30 Burpee
10 Snatch @ 75
20 Burpee
10 Snatch @ 85
10 Burpee
10 Snatch @ 95

16:35 PR

CS
Complete