SWOD:
A) Back Squat @ 87%
3 x 2
B) Push Press @ 80%
5 x 3

CWOD: AMRAP 9 min
Fran Ladder (95/65)
3,6,9,12,15,18,21,24...
Perform 3 Thrusters, 3 Pullups, then 6 Thrusers, 6 Pull ups, so on

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (53/35)
50 Air Squats
60 Sit Ups

5 mile. Slow. Trying to loosen the legs from monday's backsquats!

5 rounds for time
20 kb swings
20 kb front squat
20 push up
20 kb snatch
20 mountain climbers

4 Rounds

200m Run

15 SDHP 75/55

15 Burpees

First time using 55# for SDHP. Had to break into groups of 5. Rx yay!!!

-800m Run
-20 Push Press
-600m Run
-15 Push Press
-400m Run
-10 Push Press
-200m Run

Pistol squats
3 x 8 alternating

Unbroken Deadlifts on the Minute:

2-2-2-2-2-2-2-2-2-2

*Post lightest and heaviest load. Compare to 8/24/11.

125 - 145 - 165 - 175 - 185 - 195 - 200 - 205 - 185 - 185

Sled push

Practice getting comfortable in headstand to progress to freestanding HSPU.

Workout:
10-1 ladder of push ups with 20 abmat situps after each set of push ups.