Strenght, E3MOM
5x 3 F-squat, 6 B-squat
70kg, 75kg, 80kg, 90kg, 75kg

Condition
E2MOM, 6 rounds
12cal machine
12 KBS/ 24kg

Every Minute on the Minute x 15:
Hang Power Snatch

Lots of reps with a short turn around time again today. Keep the weight medium-heavy, focus on an aggressive 2nd pull, and, even though they’re Power Snatches, pulling under the bar with consistent footwork.

Post loads to comments.

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Performance
AMRAP 12 Minutes:
4 Bar Muscle-Ups
8 Handstand Push-Ups
12 Squats

Fitness
AMRAP 12 Minutes:
4 Knees-to-Elbows
8 Push-Ups
12 Squats

Post rounds, reps, and Rx to comments.

12 Min AMRAP:

150 Wall Balls (20lb, 10' target)
90 Double Unders
30 Muscle Ups (full lockout)

Unbroken Double Unders

Result: 00:53

Result: 100

Hang Clean 3-2-1-1-1

65(3)-70(2)-75(1)-85(1)-90(1)

90# PR

"Gentle Flow" w/Samantha

5 Rounds:
10 Burpees
11 Thrusters (105 lb.)
12 Slamballs (40lb)

Paired up with Slusher
*Took shots of vodka before 1st round and after 4th and 5th rounds

Ran a few guys through a WOD today

5rft:

5 deadlift 95#
5 hang clean 95#
5 push press 95#
5 overhead squat 95# *

*5 penalty burpee for every break per round

I would've gone heavier if I were to do it again

Tabata of:

Tire deadlifts
Tire flip and hop-through
Sledge hammer swing

53-19-112

EMOM7
HBBS 2-2-2-1-1-1-1
296#