Snatch 1 RM

7 RDS For Time:
7 Overhead Squat 60Kg
7 Toes to Bar

10 Minute Death by HSPU

5 Rounds
5 Deadlifts (275/185)
10 Burpees

8 Rounds w/plates
MC: 5:12 Pack: 4 255#DL and 8 Burpees

5 Rounds:

400m run or 50 double unders (did runs)
21 squats
12 burpees

warmed up for 5 min
25 squat
10 pull up green
20 lunge
10 pull up blue
50 twist cruch on ball
25 squat
10 lb push press
10 pull up blue close grip
10 step up each leg
20 push up
20 scissors
groucho- 10 forward 10 reverse
10 chin up blue
groucho again
20 push up
5 pull up blue
5 ching up close grip blue
10 push up
20 dips on bench....feet on floor

1 mile

4 rounds for time, of:

10 HSPU
20 toes to bar
30 air squats

Class will be at 4:30 on MONDAY

Strength:
7 x 2 Paused Front Squats (hold bottom position for 3 sec then come up. See video

Main effort:
4 rounds:

5 Front squats (155/105 taken from the floor. If this is too heavy to do so, lighten the weight)
10 pull ups
15 HR Push ups
Stoplight run

Extra credit:
Accumulate 2-4 minutes total in handstand (on wall or free standing) and/or headstand (this is optional for after your weights are put up. Time yourself with a phone or something)

Overhead squat 1-1-1-1-1 reps ---> 70 max
35-45-55-60-70

Front squat 1-1-1-1-1 reps
70-80-85-100-105 ---> 105 max

Back squat 1-1-1-1-1 reps
105-115-120-125-130 ---> 130 max

Day 1 of CFBB after back injury

5 Rounds for time of:

400m Run
15 OHS (#95) Scaled with PVC only

16:10

Very inflexible. Need to spend time mobilizing and foam rolling.