100 Burpee Challenge Day 99

strict press 80# 2x5 1x10
back squat 130# 2x5 1x15

warmup:
inchworm, spider, box lunge, pass throughs
burgener warm up
heaving snatch balance with pvc
45# overhead squat
press warmup 45# 65# 75#
squat warmup 80# 115#

Pre-Wod: Find 3 RM Back Squat - 165

Metcon: For Time
- 50 KB Swings (53/35) - 35
- 800 Meter Run
- 25 HSPUs
- 800 Meter Run
- 50 Pull Ups

Strength:
Back squat
8-5-5-3-3-3 (315)

WOD:
1^11 reps of each for time of:
Medicine ball slams, 50/40
Burpees

->used 40 # med ball

TGU
10 minutes to work up to a heavy single

Finisher:
5 rounds of 40w/20s of:
Rower
Ring Rows
Battling Ropes
Swings
Mountain Climbers

Strength:
Weighted ring dip
5-5-5 (53/35)

WOD:
21-15-9 reps for time of:
Power Clean, 155/105
Handstand pushups

Cash Out:
800m run

Push up sets of 16,14,14,12,15 rest 88 seconds in between.

Push up sets of 16,14,14,12,15 rest 88 seconds in between.

3 Rounds
800m Run
30 Squat Cleans 95/65 -> Scaled down to 15 reps 75#
30 Pull Ups

Class will be at 4:30 on Tuesday

Skill:

Sumo Deadlift High Pull technique work
Double unders

WOD:
12 Min AMRAP:
Buy in: 50 double unders (only do this once)
12 SDLHP (95/65)
10 Box Jumps (24"/20")
6 Shoulder to overhead (135/95) (press/push press/jerk etc.)

4 rounds + 22 reps