Free Run

"Elizabeth" 21-15-9 rep rounds for time of:
Cleans @ 135# (did 115#)
Ring dips

Overhead Squat
4-3-2-1 PR 135

9 minute AMRAP
6 BURPEES
8 POWER CLEANS (135/95)
12 TOES TO BAR

4 +1

Back Squat Lift 3 for me instead of 4- 175x20

Then:

50.40.30.20.10

KBS 1.5 pood

Double Unders modded to stick jumps

My theory of CF balance in the universe comes through. After Tuesday's performance, I got straight-up crushed today by this one. Thought briefly about tapping out - 150 stick jumps (over/back) is a shitload. Glad I didn't quit at least.

35 - 45 - 55 - 60 - 65

Active recovery:
60 min swimming

15 X 1 Deadlift @ 75% of last weeks 2 rep max

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WOD: For Time: 21-15-9

-Push Jerk (135/95)
-Bar Facing Burpee

10 Rounds

10 DU
10 Burpees
100M Run

Barbell condition:

Every 3min for 4 rds:
10 tng power snatch + 10 OHS
Rest additonal 3 min

Every 3min for 4 rds:
10 tng power clean + 10 STOH
Rest additional 3min

Every 3min for 4 rds:
10 hang squat clean + 10 front squat

Go as heavy as form allows. You can change weights when movement/movents change. Try to hit all sets with same movement with same weight.

Four rounds for time of:

• Row 500 meters
• Rest 3 minutes