Back Squat 1 RM

find 3 rm of bench press

set 1: 135
set 2: 185
set 3: 205

I only got 2 on 205

1. Strict Pull-Ups
   Max Unbroken Set

2. Bench Press
   Build to 7RM

3. Deadlift
   Build to 7RM

4. ”Free Fall”
   AMRAP 20:
   200 Meter Run
   20/14 Calorie Row
   20 Alternating Dumbbell Snatches (50/35)
   20 Wallballs (20/14)

21-15-9

Thrusters 95

Pull-ups

Got the PR and my first RX fran. Slow at pullups and need to work on thrusters. But overall happy with this, because fran is a bitch....

5 Bear complex
100m Sprint

Did 55lbs and a jog. Hip still healing

2 rounds for time:

40 DU
20 Pull-Ups
20 OH Squats (55lbs)
20 Hand Release Push-Ups
20 TGU (30lbs first 10, then 25lbs)
20 GHD

Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

21-15-9
Thrusters
Pull ups

12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (20 lbs to 10' target)
- 90 Double Unders
-30 Muscle ups

150 Wall Balls - @ 20#