A. Back Squat @31x1, 4 reps rest 3' x 4
B. 5 BB on back reverse lunges per leg x 3
+
3 RFT
400m run
20m bear crawl
10 ring dips
15 goblet squats, 70lb
40 dubs
rest 1'

A. 225, 245, 265, 275
B. 95, 135, 185
+ 3:22, 3:32, 3:54

Strength
6-4-2-5-3-1
Bench press (4&5, 2&3 same weights)
Then
10-9-8-7-6-5-4-3-2-1
Ring push-ups

65, 85, 95, 85, 95(2), 100(f)

WOD
30 Pull-ups
400m run
20 Pull-ups
400m run
10 Pull-ups

Red band, 8:25

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