Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
@69% of 3-RM

The new programming strategy started today at the box. Pretty exciting to see what sort of pain and punishment coach has in mind for the coming months!

Warm Up:
All skate - I went with push ups, chest to bar, burpees (getting my 100-day burpee challenge burpees out of the way), and squats

Day 2 of 100 Day Burpee Challenge:
2 Burpees. This is SO easy!

Mobility:
As a group because we've been bad with mobility lately.
Hip flexor
PNF Hamstring
Pain ball on feet

Max Effort:
Power Cleans!x
5x
1 Lift to above knees
1 Lift to top of dead lift
1 Power clean

Add weight as you go: 115 lbs, 135 lbs, 135 lbs, 165 lbs, 165 lbs, 185 lbs, 185 lbs (um, Parker and I are clearly not good at following directions and stopping at the max round. )

I just checked my stats ... huh. Apparently, I hit a 10 lbs PR on the clean today ... hooray!

MetCon:
3x
10 Hang Power Cleans @ 135 lbs
10 Knees to Elbows
10 American Kettle Bell Swings @ 70 lbs (eff, these were hard!)

Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42.5/29 kg

Rest 3:00

Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52.5/38 kg

Rest 3:00

Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Rest 3:00

Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 155/105 lb, 70/48 kg

SWOD: Back Squat
Determine 1RM - 135#

CWOD: 4 RFT
25 T2B
25 KB Swing (2.0/1.5) - 26
25 Double Unders
25 Burpees

15 Minutes Skill training
HandStand Walk

-Buy In-
Deadlift 5/3/1 – Cycle 1, Week 1
65% x 5, 75% x 5, 85% x 5+
Warm-up: 120x5, 150x5, 180x3
Cycle: 195x5, 225x5, 255x5+ (15)

WOD
As Many Rounds as Possible in 10 Mins:
10 Barbell Walking Lunges 95/65
20 Supermans
10 Broad Jumps

Used 80# BB for lunges to save legs a little for tomorrow's 20 miler. Did 6 rds + 33 reps

Cash Out
3 x 12 Split Squats (each leg)
Subbed 5/3/1 Bench Press for Split squats
Warm up: 90x5, 115x5, 135x3
Cycle: 145x5, 170x5, 190x5+ (13)

Barbell Complex
Deadlift
Hang Clean
Front Squat
Hang Snatch
Overhead Squat
Front Press
Bentover Row
Romanian Deadlift
6 Reps of each. Start with an empty bar and make 5# jumps until you cannot complete.
2 Minutes rest between rounds, hands must stay on the bar the entire time during the round
Made 4 rounds rx 45.50.55.60 - thought about 65 but had to let go of the bar :-(

THEN!
100m Prowler Push add weight each trip until you can no longer complete
started 50#s; 80.110.140.190.220 - final trip bonus - pull against tony and a resistance band!

Bike 6 intervals of 4000m, rest 2 min in between. AFAP.

Back squat 6-5-4

3 rounds

First:
5 rounds of :
6 shoulder press @20x1
60 seconds rest
20 hollow rocks
60 seconds rest

Then:
5 Rounds FT of:
10 DB ground to Overhead @35# dbs
20 Meter 4-point ladder sprint
Exactly 60 seconds mandatory rest.