Deadlift 2.2.2.2.2 (165.195.215.235.245) My Form suffered a little at 245 but not too difficult

Then:
5 Rounds
10 Deadlift 185/110
15 Pull-up
20 Squat

5 rounds of:

400m
20 push-ups
40 sit-ups

I.
--7 rounds of--
400m run intervals


II.
30 clean and jerk for time @165

Shoulder Press Challenge Lift-5 50# x 10

WOD:

Death by Thruster95/65

Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

12 @ 65# then 6,7,8 reps and down to 4 reps for the rest of the WOD

Then 4 min rest followed by:

3 rnds of

1min Max DU’s

1min Plank

There is no resting in the Plank, and if you don’t have DU’s the sub is BURPEE’s. Learn DU’s!!!

56 DU's

Emom 10′ 5 power clean week 4 + 7,5kg

METCON
40 power clean
30 burpees
20 thruster
10 power snatch

50/35 kg

For Time:

Row 50 Calories
40 Box Jumps (15in)
30 Clapping Pushups(red band)
20 DU
10 Burpee Box Jumps (Front Squats w/#14 Med Ball)
5 HSPU

Deadlift
6-6-6-6-6
(225,275,295,315,365)

Good Morning
3-3-3-3-3
All 95#

50 GHD back ext
50 GHD Hip/Back ext

100 Burpees

1 Mile Run

Then 3 rounds of:
15 Hang Power Cleans
30 Ab-mat Sit-ups

Barbell Complex (3-5 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up