WU:
2 mile walk/jog for form (~20min)`
Pullup /pushup(x2) /squat(x3) pyramid (1/2/2/1 on pullups...weak!) (~10min)

WOD1: (~30min)
5,5,5,5,5
Back squat (95#)
Military press (95#)

WOD2: (~10 min)
15,12,9
Deadlift (155#)

Wendler:

Squat: 5x315, 3x355, 2x405 (warmups and warm down - 3x315, 6x315)
Front Squat: 5x225, 3x255, 1x285

Metcon for time:

500m row, 50 ring push ups, 50 situps, 50 OHS, 400m run, 40 HRPUs, 40 lunges (45lbs OH), 40 V-ups, 300m row, 30 T2B, 30 Jump Squats, 30 clapping PUs, 200m run, 20 HSPUs, 20 GHD situps, 20 squat jumps

Time: 38:23

Warm Up:
2x
10 Squats
50 Single Jump Rope/50 Double Unders (did box steps ... jumps not there yet with ankle)
10 Toes to Bar

Mobility:
PNF Hamstring
PNF Hip Flexor
Ankle on wall with straight knee and bent knee

MetCon:
15-10-5
Dead Lift 315 LBs
Box Jump 32"

I did the first two rounds as 315 and 24" but then the weight got too heavy so I finished with 295 and 32".

Happy 34th Pam!

For time;

34 Deadlifts 185

34 Wall balls 20

34 Abmats

34 Hand release push ups

34 Walking lunges

2 Rounds

Did well overall. HRPU slowed me down the most. Completed first round in right at 6:30 so felt good at that point then got a little winded. Overall felt like I kept a good pace.

Deadlifts
- 5 x 60kg, 3 x 100kg, 2 x 145kg, 2 x 150kg, 2 x 155kg, 1 x 160kg
- 21 x 110kg, 15 x 110kg, 9 x 110kg, 7 x 60kg, 7 x 20kg

OHS
- 10, 8, 6, 4, 2 x 40kg

Back Squats
- 5 x 40kg, 3 x 60kg, 2 x 110kg, 2 x 112.5kg, 2 x 112.5kg, 2 x 112.5kg,
- 11 x 60kg, 9 x 60kg, 7 x 60kg

3 rounds
- 10 x Right leg reverse lunge + 24" box stepups with 10kg dumbells
- 10 x Left leg reverse lunge + 24" box stepups with 10kg dumbells
- 5 x right arm 16kg kb turkish getups
- 5 x left arm 16kg kb turkish getups

4 rounds of Superset!

Half-Kneeling Landmine Press x 10-12 each. Rest 60s.
Close Grip C2B Chin-up x 4-8; 2s hold 3s down. Rest 60s.

Options: Weighted, Bodyweight, Partner or Self-Assisted

For time:

30 Clapping Push-ups
20 GHD Sit-ups
30 SDLHP 95 lbs/65 lbs
20 Ring Dips
30 KB 1.5pd/1.0pd
20 GHD Back Ext
30 Ring Rows
20 Burpees
30 Deadlift 95 lbs/65 lbs
20 Push Press 95 lbs/65 lbs

Bench Press @ 60-70%

10, 10, 10, 10, 10

SO 2,5min

WOD
20min. emom
1. 5-10 hang clean & jerk per arm
2. 10-20 KB/DB back squat
3. 10-20 sumo deadlift high pull
4. 2-4x turkisk get up
5. rest

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar