8 minute EMOM
1 deadlift starting at 60%-70%
Increase every minute

Metcon
8 rounds
3 deadlift 70% from above
5 box jumps 24"
7 HR push ups
100m run
30 sec rest after each round

5 Rounds
Front Squat 10.10.10.10.10
HR Push-up 12.12.12.12.12
Strict Pull-up 10.10.10.10.10
Then:
50m Sprint every 30 seconds for 10 rnds

the Front Squat was done @ 135#

2 hour session with Coach Mongo at CFW

Was entirely skill based for the snatch and ended up hitting a PR snatch at 177#!

Beat my old PR by 12#!

“Nancy”

5 Rounds

400m Run

15 OHS 95/65

21-15-9

TTB
Wall Balls #30
DU

Find your 1Rm of the day.

Barski Snatch
65-75% of 1RM x3x4 (115#)

Snatch Push Press
3-3-3-3 for max weight (maxed out at 155#)

Metcon:
3 min max - started with muscle ups couldn't get any moved to C2B pull ups.

THen 5 rds
10 burpees
10 deadlifts @ 185#

Time was something in the 10s.

Barski Clean
65-70% of 1RM x3x4 (155#)

Rack Jerk for max for the day - 155# form sucks.

Metcon:
4x50m Prowler @140#
4x50m Sled Pulls @ 70#
4x100m Sandbag Sprints

Time, forever.

1 Round every 2minutes for 5 Rounds:
10 Bodyweight Deadlift (This was modded to strict PUs and kipping C2B due to hamstring issue)
100m Sprint

Then:
8 min AMRAP
10 SDHP 75/55
3 HSPU

I got 5 rounds + 7

Squat Challenge - 155#

Then,

6 Power Snatch 115#

10 Box Jumps 24

5 Rounds

8:52