Row (30,31,30)
WB 8kg (20,20,20)
SDHP 32,5kg (20,20,20)
PP 32,5kg (20,24,18)
Boxjump 45 cm (20,20,24)

Thrusters; Goblets; High Pulls 21-15-9

SKILL:
Deadlifts
3 (235) - 3 (240) - 3 (245) - 3 (250)

WOD:
100 Sumo Deadlift Highpull with Kettlebell
4 Burpees EMOM

21 Pull‐Ups
20 Pistols Alternating
18 Pull‐Ups
16 Pistols Alternating
15 Pull‐Ups
12 Pistols Alternating
12 Pull‐Ups
8 Pistols Alternating

Buy‐Out:

200m Walking Lunge

I cannot do efficient pistols, i end up getting on my toes which is bad for knees. argh

Part 1:

Tabata(20s work followed by 10 seconds of rest, repeated for 8 rounds)

Hollow Rocks
Superman Rocks

Part 2:

3 Rounds

800m Run

Rest 2 Minute between each round

3:30 average on runs, need to get faster

3 Rounds
5 Front Squat 165/105
18 Pull-up
5 Deadlift 225/155
18 T2B
5 Push Jerk 165/105
18 Hand Release Push-up

holy smokes this was a tough one

jerks got the toughest, should have split jerk instead of push jerk

4 Rounds

10 Chest to Bar Pull-Ups

30 Push-Ups

30 AbMat Sit-Ups

For Time:
Run 1.5 Mile
Row 1 Mile

13:45 + 6:54 = 20:54

Clean Strength Work 1RM 215 Tied PR. Tried 225 several times, caught it a few but couldn't finish the lift. So, so, so close. Exposed a weakness, I need to do more front squats. I could get under the bar, but didn't feel comfortable low with that much weight. I'll get it in two weeks.

For time,

Run 400m, 40 Wallballs 20/14

Run 300m, 30 Wallballs
Run 200m, 20 Wallballs
Run 100m, 10 Wallballs

Afterbash- Group mobility: Hips and low back

<yes, i used a 14# ball, but did not consistently make it over the top blue line, thus no Rx. I was the slowest & last to finish. :(

Sprint Intervals:

50yds (on grass, rolling start) - 7.22, 6.45, 6.22, 6.13, 6.12, 5.88, 5.87, 5.97, 5.87, 5.84, 5.88
100yds (on grass) - 3 reps - no times