5x3 Hang Clean
135/165/185/195/205
4 attempts to find 1RM
Took all 4 to finally hit 245

KB strict press
5 4 3 2 1

10 minute AMRAP
5 OHS (115/85)
10 box jumps
15 k2e

10 minute AMRAP:

5 power cleans
5 push presses
5 front squats

See title.

Deadlifts (225#)
21-18-15-12-9-6-3
Pull Ups
3-6-9-12-15-18-21

1.5 mile run/1 mile cool down walk

3 rounds

15 Pushups
15 Sit ups
15 leg raises

The “Gauge”

500m Row

40 squats

30 abmats

20 push ups

10 pull ups

Then rest 5 minutes,

For Time

100 slamballs- 4:48

40 Min amrap

• 40 Cal Row
• 4 Rounds of DT (increase weights)
• 40 lunges w. Single arm oh 20kg dumbbell
• 4 Ropeclimbs
• 40 cals Assault Bike

Increase the weight on the barbell each round (40,50,60,70,80..... kg)

FOR TIME
21-15-9
CLEANS 135
RING DIPS

6:44 RX

1000m Row
Annie
50.40.30.20.10
Double Unders
Abmats
400m Run

Surprisingly the run wasnt that bad; coming off the rower to double unders was kind of redonk! but i stayed under a 2min/500 pace so that makes me happy.