Warm Up: 5:00 jump rope, foam roll low back & hamstrings, 10 barbell hang cleans

Strength: clean (squat preferred) (98)
1-1-1-1-1

Met Con: run 1 mile for time

Mobility: twisted spine, couch stretch, partner calf foam roll

Squat:
7x3 185 x 5
1x10 135

Strict Press:
5x5
65 x 5

30# ruck, Palos park, 6 MIles

Class will be at 4:30 Monday

Barbell:
20 min to establish a max clean and jerk

WOD:
For time.

3 rounds:
250m row
3 Rope climbs
10 shoulder to overhead (115/85)
20 pistols (10 each leg)

Strength: shoulder press: 3x5
95,105,115

WOD:
For time:
10-8-6-4-2 reps of:
strict pull-ups
clean & jerk #155

Two rounds for time of:
75 Single-unders
65 pound barbell, Shoulder to overhead, 40 reps
25 Knees to Chest

Skill Work – HSPU, DU, MU, OHS
WOD: 9-7-5 of –
Chest to Bar Pullups
Dips
Squat Snatch at 95/65#

Went 135, and tried to do MU, got 4 in the first round, couldn't after that.

Failed ALOT of reps on the snatch here, hence the awful time.

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Time: 41:27

In Celebration of Coach Matt Slaughter's 26th Birthday!
"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats **Did 26
- Burpees **Did 7 for my last round
- Double Unders or 260 Singles
- HSPU
- Box Jumps **Did 26 step ups
- Ring Dips **Did 26 assisted
- Pull Ups **Did 26 assisted
- Sit Ups **Did 26
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups **Did 26
- GHD Back Extensions
- Lunges
- Wall Ball Shots **Did 26 w/#6
- KB Swings **Did 26 w/ #35
- KB/DB Snatch (each)
- Dead Lift **Did 26 w/#95
- Hang Clean
- DB Push Press
- Pushups
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat **Did 26 w/#95
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Completed 10 rounds + 7 burpees

40-30-20-10

Wallballs 20/14 <--did 14#, but did not consistantly get the ball over the blue line. No Rx for me.

Abmats

Double unders