Strength
Squat 1-1-1-1-1 - #115-120-125-130-135

Press 5rm - #55

Then perform 2×5 @ 90% of 5rm - #50

Wod
Sprint Helen
3 Rounds for time
200m run
12 Kettlebell Swings *1.5/1 Pood, American Style
6 Pull Ups - green and red bands

7:04

Pre-WOD:

Find a 1 RM clean ( power or squat) - 245 lbs

WOD:
For time
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

Front Squat @ 80% 165lbs 3,3,3,3,6

A. Kb snatch R 53lbs 20 sec
Kb snatch L 53lbs 20 sec
Slamball 20lbs 20 sec
3 rounds
B. Thrusters 95lbs 20 sec
Hang cleans 95lbs 20 sec
Kb swings 53lbs 20 sec
3 rounds
C. Burpees 20 sec
Mountain climbers 20 sec
Sit ups 20 sec
3 rounds

Repeat for 2 rounds

7 Minute AMRAP

5 Cleans #95
5 TTB
5 Burpees

30 Back Squats
25 Pull Ups
20 Shoulder to Overhead

20 Front Squats
25 Pull Ups
15 Shoulder to Overhead

10 Overhead Squats
25 Pull Ups
10 Shoulder to Overhead

135/95
20 Min Cap

I did 55lbs in 21:18.

12 Min. 3 Reps EMOM

Front Squats with a 2 second hold at the bottom @ 75% 1RM

Then rest 3 min. and

5 Min. AMRAP

10 KB Swing #53/35
10 Goblet Squats #53/35

5 Rounds

5 decline bench press #225
10 dumbbell rows #50

Name: "Stayin Alive"
Time Cap: 12 minutes

20 shoulder to overhead (No rack)
25 t2b
30 box jumps 24"/ 20"
35 ctb pullup/ pull-ups
40 wall balls
45 kb hang to overhead “better known as kb Snatch
50 double unders

On rowing machine

AMRAP 20 mins

5 Pullups
10 Push Press (75#)
15 Bar hop lateral burpees

5 + 25