Four rounds of:

• Row 1,000 meters
• Rest 90 seconds

3RFT UGIG
10 DB BO 22.5 x2
20 cal ski
10 DB BO 22.5 x2

Weighted Pull Up:
- 10kg x 5, 20kg x 5, 30kg x 3
Incline Barbell Bench Press (Close Grip):
- 60kg x 5, 80kg x 3, 60kg x 10
Bent Over Barbell Row:
- 60kg x 10, 80kg x 5, 60kg x 10
Upright Barbell Row:
- 30kg x 5, 40kg x 5, 50kg x 3
Decline Dumbell Bench Press:
- 32kg x 10, 36kg x 10, 40kg x 8 (each dumbell)
Back Extensions:
- 20kg x 10 x 3

2 Rounds
1.6km Run
200 DU's
50 OHS (80/60)
50 Pull Ups

Completed OHS with broomstick, shoulder not right yet.

3 rounds
15 Pull Ups
15 Push Up

3 rep max squat.

Given 10 minutes to hit a 3 consecutive max. If any one rep in the set is no good, the set does not count, must re-rack and start over

215x3

Placed 3rd 5lbs behind 1st/2nd tie

That was huge for me as my 1 rep max is currently 230 and I really only struggled on the 3rd rep

Row 2011m
5 DL 275#
15 Squat Clean & Jerk 115#
34 KB Swings 1.5pd
34 Burpee
34 CTB Pull Ups
34 Box Jumps

For Time:

8 Rounds

10 KB Snatch “5 each Arm” 1.5/1pood

100m Sprint

10 Burpee Pull-up

100m Sprint

Ground to Overhead (GTO) Ladder (i.e., Clean & Jerk)
Start at 135 LBs with 10 LBs increments as you go
20 seconds to lift
10 seconds to rotate to next bar

Result: 165 Clean & Jerk, which was a PR for me, and I did clean 175 LBs, which was also a PR for me.

Cycling for 10 mins pre WOD

15 one arm kb press (26,5 lbs)

30 one arm kb swing (17,5 lbs)

60 push ups

60 sit ups

60 back extensions