21-15-9
Deadlift + HSPU

Deadlift@100kg

5x5 deadlift

205 - 225 - 245 - 265f - 245

Defensive Tactics Instructor School all week: Lots of hands on and P.T.

2015 hrs:
30 Burpees 1:09
Then
10 Min AMRAP of:

3 HSPU
9 Pull Up's
15 Sit Up's

WOD

Techniek
Snatch Balance
+
Roeien

for Thursday Morning:

BB Gymnastics

1) Snatch:
3X1 @ 80%, 155
2X1 @ 85%, 160
2X1 @ 90%, 175
5X1 @ 80%, 155
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

2) Clean & Jerk:
3X1 @ 80%, 235
2X1 @ 85%, 245
2X1 @ 90%, 255
5X1 @ 80%, 235
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

“Elisabeth” (Games version)

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.
(previous PR is 3:59)

Midline

Accumulate 4 minutes of L-Sit Holds.

7 Dead Lift 95 lbs
30 Squats
10 Push Ups

5 Rounds for Time - 10:29

Pull-up x 50
Run 400 m
Push-up x 50
Run 400 m
Sit-up x 50
Run 400 m
Squat x 50
Run 400 m

16:28

Buy in:
5/3/1 Deadlift Week 1
240x5, 280x5, 315x5+ (9)

WOD:

Five rounds for time of:
50 Double-unders
10 Push Jerk 185/135*
Rest 1 minute
*From the floor. Like always.

Times: 3:00, 3:16, 3:00, 3:40, 4:04, 3:33
-Lost track of one round on sheet I was keeping track of times. Ended up doing 6 rounds instead of 5. Nothing like extra practice!
-Double unders were a fucking mess today. Gotta work on these more.

Cashout: 3x10 strict chin ups.

Skill: 
* Rope Climbs (new members practice footlock, others can try legless (lock the rope at the top and on the way down))

• HSPU (progressions with box, belly to wall, etc. or work on max unbroken or parallettes)

For time:

5 Rope climbs
15 Thrusters (105/75)
15 Ring dips (scale to hand release push ups if you cannot perform 5 or more ring dips)
15 Box jumps (24/20)

3 Rope climbs
15 Thrusters (105/75)
15 Ring dips (HRPU)
15 Box jumps (24/20)

1 Rope climb
15 Thrusters (105/75)
15 Ring dips (HRPU)
15 Box jumps (24/20)

Back Squat
12x2 @ 85% (275)

Deadlift
12x2 @ 65% (300)