“Bradshaw”

10 Rounds(40 min cap)

3 HSPU (MOD: 2 abmats)

6 Deadlifts 225/155 (MOD: 95#)

12 Push ups

24 Double unders

Need to work on keeping my head off the wall and dropping all the way down into the abmat when practicing hspu.

WOD

9-7-5

bar muscle ups
box jumps (34-36 inches)

10 Burpees
5 Ring Dips
20 Double Unders
5 Bag Over Shoulders

Do the following sequence and go as heavy as possible, increasing until you either fail or form fails:
5 DL, 3 Hang Cleans, 1 Split Jerk
I warmed up for a while as I was sore and it was my third day in a row. I also didn't get too much sleep as I had to be at work site SUPER early.
75 lbs
95
105
115
125
135
145
155 - I started to feel it a bit in my grip, and my jerk wasn't as explosive as I wanted. I decided to get a little heavier and to do a different rep scheme to be able to go heavier and also concentrate on form.
160 x 2 (for this I changed it up to go 3 DL, 2 HC, 1 Split Jerk)

Post WOD, I almost immediatly did 2 sets of 10 FS using 135 lbs.

7 X 3 Front Squat - try and go heavy. (225)

WOD:

12min AMRAP
3 Hang power cleans (185)
6 Burpees
9 Air Squats

Five rounds for time of:
* 15 Walking lunge steps, carrying a 95 pound barbell in the front rack position --> Subbed for 2 40# dbs in front-ish rack pos.
* 30 Double-unders

9:43

Back Squat, 185 pounds
3 x 10 reps

Push-ups
3 x 15 reps

Chest press, 55 pound Dumbbells
7-9-10

7 X 3 Front squat- 135,145,155,165,175,185,195

WOD
12min AMRAP
3 Hang power cleans (185/115#)- 135 lbs
6 Burpees
9 Air squats

10 rounds + 2 burpees

Grace:
135 pound Clean and jerk, 30 reps

This was the first time I've ever done grace. Very tough toward the last few reps. Completed 8 reps unbroken, then did reps 1 to 2 at a time. Wish I had bumper plate for this one.

5:39

Bench press
10-5-5-12(fail on last) reps of 135-185-185-135 lbs
First time on the bench in months.

Skill
DUs

Strength
5x3 Front Squats 70kg (3 mins rest)
1x15 Back Squats 60kg

WOD
9-7-5 reps for time of:
Bar Muscle-ups
34 Inch Box Jumps

A lot tougher than I thought it would be. I was supposed to do another workout after the strength work, but I just didn't feel like doing anything else.