5 Rounds

5 Bench Press
5 Bench Box Jump
5 Tire Flip
5 T2B

Then
500m Row
10 cal Bike
30 Sit ups
10 Burbee

Warm up- Hang squat cleans for 15 minutes

WOD:

30-20-10
Back squats- 135
Bar roll outs

15min Cap Time

American KB Swings
Burpees

1.) No feet No hook snatch 4x3
2.) Snatch 15×3
3.) Front squat w/bounce 5×2

Continued with the weekly challenge, 50/20/20, 40/18/18, 30/16/16, 20/14/14, 10/12/12. Today finished the diamonds and have got 10/12/12 of the chest- slappers to do. Another tough sickening morning in The Den.

5x1 @ 80-90%

1 snatch 10 minutes emom
No fails

Max rounds in 20 minutes

5 pull up (red band whole time)
10 push up (did mostly wide b/c close made shoulder feel funny)
15 squat

12 full rounds
13th round no squats

Bootcamp session. 50/40/30/20/10 burpees, sit ups,hrpu. 23:19. Good lung burster with Robbie and Kate.

Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
6 deadlifts (225/185)
7 burpee pull ups
10 kettelbell swings (70/55)
200m run