WOD
Row 1000 m
Then 3 Rounds for Time of:
5 Deadlift 120/80 Kg
30 Double unders

Kraft: Backsquat
5-5-5-5-5

5 Rounds for time of:

10 Back Squats #185
15 Ring Dips
20 Pullups

5 rounds

100 mt farmer’s carry 2×32/24

10 power snatch 50/35kg

12 pull ups

5.5 miles

For time
* 25 OHS 50/30 kg
* 25 Thrusters 50/30 kg
* 25 Power Cleans 50/30 kg
* 25 Push Press 50/30 kg
* 25 Front Squat 50/30 kg

Each minute do 5 Burpees until the last front squat is completed

For time;

400m Run

10 Deadlift 185/135

30 KBS 1.5/1p

30 Wallballs 20/14

800m Run

10 Deadlift

30 KBS

30 Wallballs

400m Run

Pre WOD
5 x 5 back squats
135, 165, 185, 195, 205, 225 (did only 3 reps)

I am working on adopting a low bar back squat as I ramp up my strength volume in select lifts. It felt pretty good although it was a little stressful on my wrists. Also, next time I do them I want to kill my abs beforehand to be able to really feel them and reactivate them before each lift and protect my back.

3 Rounds
- 50 Double Unders
- 25 Wall Balls (20#)

3 rounds for time
400M Run
21 KB Swings 1.5 Pood
12 Pullups

21-15-9
Thrusters #95
Pullups

KB 10->1
Press 1->10

KB 55#
Press 85, 75, 65