Squat Challenge- This is the last week!

Then,

“Chief”

3 Power Cleans 135/95

6 Push ups

9 Squats

You will perform 5, 3 min AMRAP’s of the above movements. There is a 1 minute rest between each round. You start counting each round where you left off on the previous one.

24+3 RX tied my PR. Not too shabby for feeling crappy today.

5 Rounds
30 KBS 2p
30 Burpees
30 GHD sit ups - sub abmats

Only finished 3 rounds. Didnt feel great towards the 3rd round, completed it and then stopped. Had not eaten well over the holiday weekend, hope that was what was slowing me down, really one of the first times it felt like my performance was hindered by what i ate.

10 ring dips = used red band on last ring dip
30 double-unders
20 weighted sit-ups (35/25)
30 double-unders
30 burpee box jump overs (24/20) = used 16" box
30 double-unders
20 wall balls (20/15)
30 double-unders
10 toes to bar = scaled

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

notes: oh man that second run was brutal!

find your 5 rm

95#
115#
135#
145#

10 min AMRAP

kb snatch 45# x 5 each side
15 box jumps 24"

notes: I did step downs to not jack up my heel further

3 rounds + 10 kb snatches

Barbell Complex: EMOTM, 1 of the following w/ 165#
Deadlift
Hang Power Clean
Push Press
Front Squat
Push Jerk

Then...

3rds, untimed
8 Hang power clean 165#
8 Muscle Up attempts w/o false grip
8 TTB
Row 20cal

• For Time:
GHD Sit Ups 30 reps
Handstand Walk 30 m
GHD Sit Ups 20 reps
Handstand Walk 20 m
GHD Sit Ups 10 reps
Handstand Walk 10 m

5 x 3 power snatch = 65 lbs

then…

AMRAP 12:
6 KB snatch = used 12kg KB
10 pull-ups (black/red bands)

Score: 5 rounds + 9 reps

Pre-WOD: 5X3 Push Press - 3RM was 95.

For Time:
-200 Meter Run
10-8-6-4-2 Push Press @ 65
(run before each set)

Post WOD:
-30 T2B
-10 MU or 20 Strict Pull Ups & 20 strict Ring Dips

----Pullups on band & ring dips w/ band.