Press, Overhead Squat, Double Unders

deadlift, kettle bell swings, toes to bar

Deadlift
3/1/1
315/405/500

Chipper:
30 burpee pull ups
20 man makers 30#
20 front rack lunges 165#
13:53

Metcon:

1 Rnd: 300m row, 30 Thrusters (115lbs), 30 Ring Dips, 30 GHD Situps, 300m row

Time - 11:40

Today we are going to run and deadlift.
This was reported to be a pernicious combination last week,
so here it is again! (Just for you, Garth)

Run 200 meters, then immediately
Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X
Rest as needed

Run 400 meters, then immediately
Deadlift 5 RM load 5X
Rest as needed

Run 600 meters, then immediately
Deadlift 3 RM load 3X
Rest as needed

Run 800 meters, then immediately
Deadlift 1RM load 1X
Done
These are max efforts at each lift. The runs are all-out, no whimping out!
The entire workout must be completed within an hour. No exceptions.

way up = 5 @ 135, 5@ 185, 3 @225, 2 @ 245, 1 @ 275
Down = 3 @ 245, 5 @ 225, 7 @ 185, 10 @ 135, 10 BS @ 135

These were hard, felt really tired/weak, and those weights felt super heavy. They should not be this hard.

Dog Walk.

Forward Rolls x 5 45lbs

Hang Power Clean x 5 45lbs

100m Run

4 rounds for time

Run 30 minutes for distance

3.23 miles

In teams of two:
Run 1mile (together)
Then as soon as one of you returns perform
20 KB Swings
30 Double Unders
3 Rounds each (only one person works at a time)

Run 800m together
Then as soon as one of you returns perform
10 KB Swings
20 Double Unders
3 Rounds each

Run 400m
40 KB Swings
60 Double Unders
1 round each

Used 12kg KB. Did combination of double unders and singles.
Finished in about 34 min.

In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

52-74-64-74-65