Strength: 1 x 20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

1a) 4 x 3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4 x 400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degradation of pace is acceptable.

115 BS
16 PU

SWOD
Front Squat 5x1 @ 90% of 1 RM
(I had to sub 5RM back squat. My wrists have been hurting lately.
Used 335#)
Close Grip Bench 3 RM - 235#
Removed 20# did 6 more reps
Dropped it to 135# did 15 more reps

Single arm barbell rows
3x10 x 80# (last set I did 15)

WOD:
6x60yd sprints
60sec rest between sprints
fastest time: 00:13:01

5min AMRAP

10 burpees

15 Knees 2 Elbows

Rest 2 mins

5min AMRAP

10 KBS (1.5/1p)

15 Jumping Lunges

Rest 2mins

5min AMRAP

10 Superman

15 Double Unders

Score is total reps

For Time:
20 Deadlift 275#
400m Run
20 Kettlebell Swing 1.5-Pood
400m Run
20 Overhead Squat 115#
400m Run
20 Burpees
400m Run
20 Pull-Ups
400m Run
20 Box Jumps 24"
400m Run
20 DB Squat Clean 45#
400m Run

165# DL
75# OHS 35# KBS
20# DB Squat Clean

PreWOD:
Bench Press (add #5 to 1RM - now it's #95)
5 @ 75% - #70
5 @ 80% - #75
5+ @ 85% - #80 (did 6)

WOD - 15 min cap (can finish after cap time)
100 Double Unders (200 singles)
30-20-10:
Box Jumps (24/20) - (did step ups. Legs were feeling crampy and I didn't want another

boxjump injury)
Sit-ups
Ring Dips
Pull-ups
100 Double Unders (200 singles)

Finished whole thing in 16:27

Bench Press:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon:
For time (15min. cap):
- 100 double unders
- 30-20-10 rep-rounds of:
--- box jumps
--- sit-ups
--- ring dips
--- pull-ups
- 100 double unders

Bench: 175(5), 185(5), 195(5)
Metcon: made it to the round of 10s. Completed one station (sit-ups) before time expired, then finished ring dips at 16:11. Did not do the last 10 box jumps, pull-ups, or the 100 double-unders. On the box jumps, I switched over to step-ups as soon as I got fatigued each round (in the interest of preserving my achilles).

Five rounds for time of:
Underwater swim 25 yards
50 Squats
You can't swim at all above the water.. whenever you pop up you must not continue on horizontally. Pop back down and continue.. take as many stops as required and as much time as required.
For me the most time by far was spent on the air squats. I was taking a couple stops per length only for a couple seconds.. so each swim didn't varry too much, probably by less than 10 secs. per round for the swims... plus the swims are really short. The air squats were taxing though.
I did a bunch of warmups and Rowed a 500 in about 1:56.. that felt really good.. I was not really taxed at all on my upper body. mostly felt it in my hips.

Warm up
Run 400m

2x
8 Hip Extentions
10 Walking lunges + Samson
10 HR Push-ups

Mobility
-Hamstrings
-Hip/Squat Prep
-Shoulders

Squat Clean Review

WOD

600m Row #10 Damper
50 KB Swings 53#
40 Pull-ups
30 Bar Facing Burpees
20 Squat Cleans 95#
100ft OH Walking Lunges 45#

This was vicious... i have been un able to go as much lately and this was my welcome back. No forearms left after this. Good to be back though.

Time 22:44

30 clean and jerks 95lb

Warm-up
500m Row

Squat Work with Bar

Back Squat - 255, failed on 275
Strict Press - 155, failed on 165
Dead Lift - 305, failed on 315

Total 715

I was happy with strict press... I really wanted 275 on back squat and my PR on deadlift is 315... dont know what the issue was there other then coach was adjusting my form a bit.

Cool Down
250m Row