Strength

Back Squat 1-1-1-1-1 - 85 95 105 115 125

Wod

10 minute amrap

7 Back Squats 95/65 *Pulled from the floor

10 Ring Push Ups - just push ups

8 + 2 PU **not sure if remembering right

15 cal Row
30 dubs
5 burpees

5 Rounds

15 Thrusters (65 lbs)
15 pull-ups

(1:07)

Break

2 rounds of
15 thrusters
15 pull-ups

(3:30)

3 rounds of
15 kettlebell (44 lbs)

30 clean-and-jerks

STRENGTH: Shoulder Press
Work up to a heavy single rep
1x5 - 45#
1x4 - 95#
1x3 - 115#
1x1 - 145#
1x1 - 165# F
1x1 - 165# F
1x1 - 155#
then...
3x2 - 145#

WOD: 4RFT
-2 Muscle Ups
-5 Ring Dips
-10 Pull-ups
-200M Run
(8:26)

4 Minute AMRAP
15 Thrusters #100
15 Chest to Bar Pull ups

30 reps for time
80# Clean and Jerks

21-15-9 reps of

95# Thruster
Pullups

Thrusters: 15, 6 / 5, 3, 2, 2, 3 / 3, 2, 2, 2
Pullups: 15, 6 / 5, 5, 5 / 3, 1, 1, 1, 1, 1, 1

Skill 45# bar right arm, 35# kettle left arm

Strength: Bench / Floor Press 3, 2, 2, 1, 1 (2 min rest between sets)

BP: 55-60-62.5-65-67.5-70 (PR) Kg

7 rounds for Time:

• 5 Front Squat
• 200m run