Deadlift - 5
Strict Pullups - 5
5 rounds

Gate Sprint
Deadlift x 12 (225/155)
Wall Walk x 4
5 Rounds

5rds
40m OH Lunge (95#)
40m Bear Crawl
40m Gallup

100 Double-Under Cashout

Warm Up
50 Double Unders
2 rounds of:
3 HSPUs
Spidermans length of rig
5 tuck jumps

Skill
3x Clean & Jerk (3 Cleans + 1 Jerk)
1x Clean & Jerk ( 1 Clean + 2 Jerks)
Weight 115/135/155/175 last round.

WOD
Grace
30 Clean & Jerks 135# for time. NEW PR! felt great and didnt fatigue like i thought i would. next round sub 2:30 by controlling bar better and less time setting up between reps as i fatigue.

1) 5X5 Bench Press
135-185-205-225-235(2)

2) 5X5 DeadLift

225-295-335-385-405

AFTER PARTY:
10 minute AMRAP
-10 Pull ups
-10 36" Box Jumps

7 rounds

Resistance Training:
Banded Bench Press
Black Bands, Double Knotted
12x 2 @ ~30% of 1RM (60 LBs)

Extras:
3x 10 Band Bar (the Bamboo shaky bar thing) @ 72 LBs
5x 10 Reverse Hypers @ 120 LBs
3x 10 Weighted Back Extensions holding 25 LBs plate
50 Weighted Sit Ups holding 25 LBs plate
3-3-3-3 Shoulder Press @ ~80% of 1RM (100 LBs)

Roing 500 m

Skulderpress

5x40kg

5x50

5x50

5x50

5x45

Tok max reps med hang ups mellom kvart sett.

800m row
800m run
2Km bike
400m row
400m run
1Km bike

50 Back Squats in as few sets as possible (#225) 1 set 50 reps, aweful!

100 Pull ups in as few sets as possible. 2 sets 63, 37

Some side planks and planks

100 Ring push ups

21-15-9 for time:
Push-ups
Hollow Rocks

Wanted to add wallsquats, but my legs were still way too sore from Wednesday's "Around the World"

Weighted Dip:
- 20kg x 3, 24kg x 3, 28kg x 2

Body Weight Dip:
- 16, 11, 8

Preacher Ezi Bar Reverse Bicep Curl (lowering phase only, mate helps curl it up) immediately followed by Preacher Dumbell Bicep Curls:
- 37.5kg x 3 + 12kg x 8 x 3 (each dumbell)

Seated Barbell Tricep Press:
- 20kg x 5, 25kg x 5, 25kg x 5

Seated Dumbell Hammer Curl:
- 18kg x 4, 14kg x 8, 10kg x 12 (each dumbell)

Hang Clean:
- 20kg x 5, 40kg x 10, 60kg x 10