Squat: 45x5, 135x5, 185x5, 210x3, 230x1
Work: 245x5x3
Bench: 45x5, 135x5, 185x5, 225x1
Work: 235x5x3
Deadlift: 135x5, 185x3, 225x3, 255x1
Work: 275x5x1

Wonky 2nd rep on my first squat work set. I had to regroup but got through.
Bench is getting heavy. 3 more exposures, it's gonna be close.
Deadlift: Grip was slipping. Start flipping the grip at 275.

5 Rounds for time of:

10 Dead Lift (DL) #225
400M Run
20 Pushups

5RFT
12 SDHP (95/65)
12 PP
12 Back squat
RX. Didn't time

Power clean 5 x 5
135-145-165-185-195 (if my form were better, i could easily get >225. still, i never attempted anything >185 before, so this is by default a PR...)

then: AMRAP in 10 minutes increasing reps by 3 (3, 6, 9, 12, 15……..)
* Box jump 24/20
* Power clean 95/65

Completed round of 21 + 8 box jumps on round of 24

140 min
1.Warm up
- Rowing & mobility
- Squat warm up

2.Gymnastics
A. HS/HSW practice for 25 min

B. BMU practice for 40 min
- 2 3 3 4 3 3 5 2 3
- Total of 28 BMU

3.Strength
A. Back squat
- 5 x 6 @ 70 - 74 %

B. Accessory
- Hip thrust 3 x 10 x 60 kg
- Hamstring machine 3 x 10 x 5 kg
- Side leg raise w/1 s. pause at top 3 x 15/s.

50-30-20 reps for time of:

• Thrusters
• Pull-ups

♀ 45 lb. ♂ 65 lb.

Pre-WOD:
7x3 Back Squat 80% of 1RM (165)

WOD - For Time:
21-15-9
- Back Squat 75% of Body Weight
- T2B

5 burpees if weight is dropped during sets.

---

0 Burpees

Pre-WOD:
Work up to a heavy set of 3 OHS's - 135

WOD:
For time
21-15-9
Deadlifts- 275
Box Jumps- 24"

12 min AMRAP:

6 power cleans (95)
16 HRPU
12 knees to elbow

3 rounds + 32

OHS
1-1-1-1-1

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5-3-3-1-1-1 @ 17-33-43-48-53-58