3-3-3-3-3 Deadlifts - 255 lbs

Then...

15-12-9-6-3
Overhead Squats (75 lbs)
Box Jumps (24)
SDHP (75 lbs)

4 X 8 Front Squat (75#, 85, 85, 85#)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45/25#) (Low Round - 3 reps)
-Pull-Up (Low Round - 4 reps)

3 Rounds:
6 Muscle-Ups (3 PU/3 RD= 1 Muscle Up)
12 HSPU
15 Power Cleans (135#/95#)
30 Air Squats

25 T2B
9-7-5
Deadlift
Hang Squat Clean
25 T2B

Deadlifts and HSC RX 155#

Buy-In:- 3 rounds 22kg Dumbbell Swings, 15 24" Box Jumps

Deadlift: Warm-up then 5x90kg & 5x80kg

Overhead Press: Warm-up then 5x50kg & 5x40kg

Cash-Out:- 3 rounds for time:

20 Push-up (hand release from floor), 20 Box Jump (24"), 20 sit up, 20 Burpees 14:09

2.5k Row

Pre-Wod
OTMEM for 15 minutes
2 power cleans: touch and go
Start heavy and end heavier

For Time
100 KB swings (53/35#)
200 meter run every break

Did alt WOD
21-15-9
GHD
Back ext
then
15-10-5 weighted/unweighted sit-ups with 35# DB

Post
3min plank

4 X 8 Front Squat

8 Rounds of Tabata each: alternating
Dumbbell Thruster (45/25#)
Pull Ups

Post: L-Sit Practice

8 pull-ups
6 thrusters

4 X 8 Front Squat (185, 225, 245, 245)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45#) (Low Round- 5 reps)
-Pull Up (Low Round- 5 reps)

Post: L-Sit Practice
3 max holds.

50 KB Swings 32/24kg
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg

70# db
40# dbs
V-ups

Pre-Wod: EMOTM for 15 minutes
- 2 Power cleans: touch and go (155)

For Time:
- 100 KB Swings (53/35)
- 200 meter run every break
(35,25,20,20)

Post:
- 3 Minute Plank