Front Squats - FS

10, 5, 5, 3, 3, 1, 1, 1

95, 115, 135, 155, 175, 195, 205, 225, 230F

Power Cleans - PC

4 Reps EMOM

155 10 Rnds

175 4 Rnds

185 2 Rnds

Back Squat

Shoulder Press:
-5 @ 60% of 1RM
-5 @ 65% of 1RM
-5+ @ 70% of 1RM

Metcon:
With a continuously running clock do one clean (155/105) the first minute, one HSPU the second minute, two cleans the third minute, two HSPU the fourth minute, three cleans the next, three HSPU the next…… continuing as long as you are able.
Use as many sets each minute as needed

Abs:
4 rounds of:
-10 weighted sit ups
-45 second plank

Press: 85(5), 95(5), 105(5)
Metcon: For cleans, failed on the round of 9 (completed 7 reps that round, then 2 more after the min). For HSPU, failed on the round of 5 (completed 2 reps that round, and another 1 the next round)
Abs: just used a 10# plate

PreWOD
Back squats
5 - 60% @ 85
5 - 65% @ 95
5 - 70% @ 100

WOD:
400m run
10-9-8-7-6-5-4-3-2-1
Mini Man Makers (45/25) #25
T2B
Air Squats
400m run

Metcon 1: Tin Man

5 Rounds: 5x205 Hang Clean, 5x205 Bench Press

Time: 8:20

Metcon 2:

Buy in: 800m run then: 3 Rnds: 10 Split Jerks (155lbs), 15 K2E, 20 Burpees then cash out: 800m run.

Time: 24:02

Bench Press:(295lbs)
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM (got three reps with a bit of help at 280lbs)

Metcon:
For time, 21-15-9:
-Right-arm DB snatch (45/25)
-Burpees
-Left-arm DB snatch

Strength:
Deadlift
3 (175) – 3 (200) – 3+ (225)x7
70% – 80% – 90% of 90% of 1 RM

WOD:
8 min AMRAP
10 Kettlebell Swings
20 Double Unders
*All sets must be completed unbroken

Skills/WOD:

5 minute stations for each of the following movements/skills:
Hollow Rocks
Double Unders
Toes to Bar
Row 1000M

Strength:
Squat
5 – 3 – 1+
75% – 85% – 95% of 90% of your 1 RM Squat

WOD:
10 – 9 – 8…1
Front Squats @ 50%
Hand-Release Push Ups