Strength:
Back Squats
5 – 5 – 5

WOD:
“Cindy”
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

HSPU strict

Grace:
30 clean & jerk @ 135# (did 115#)

3 rnds for time

30 Cal Row
30 Push Up
30 Swing @24

Deadlift 5.5.5.5.5

Then:

3 Rounds of:

10 Thruster 135/95

50 Double Unders

So me and Mike maxed out at 375lb on the dead lift but our last round we both did reps to fail. I did 9 reps he did 11 reps.

4 Rounds
750m Row
10 Hand Stand Pushups
40m Overhead Walk (155lbs)

5 Rounds
5 Power Cleans
5 Bench Press

Both at 185lbs
untimed

5 Rounds
15 Overhead Squats (115)
15 Bar over Burpees
400m Run

60 Squat Cleans with a partner (135lbs)

L sit Chin-ups (strict):
BW(81kg) * 5 = 405kg
BW * 5 = 405kg
BW * 5 = 405kg
TOTAL = 1,215kg

Weighted Dips:
BW + 10kg x 6 = 546kg
BW + 10kg x 7 = 637kg
BW + 10kg x 7 = 637kg
TOTAL = 1,820kg

Seated Hammer Curl:
14kg x 8 = 224kg (each arm)
14kg x 8 = 224kg
14kg x 8 = 224kg
TOTAL = 672kg

One Arm Seated Dumbell Overhead Extension:
10kg * 8 = 160kg (each arm)
10kg * 8 = 160kg
10kg * 7 = 140kg
TOTAL = 460kg

Barbell Curls - Low to Middle/Middle to upper/Full motion.
24 x 17.5 = 420kg
24 x 17.5 = 420kg
24 x 17.5 = 420kg
TOTAL = 1,260kg

Skull Crushers
8 x 20kg = 160kg
8 x 20kg = 160kg
7 x 20kg = 140kg
TOTAL = 460kg

TOTAL= 5,887KG