3 RFT:

20x power cleans (135#) 115#*
20x games push ups

Result: 12:35, I did 135 on pc for 12 reps of first round had to go down to 115

3 x 5 squat = 170 lbs (5, 4, 3)

then…

EMOM:
1 front squat @ 65% + 1 T2B = 65 lbs and scaled to floor toes to bar
2 front squat + 2 T2B
3 front squat + 3 T2B
etc

keep increasing in reps at the start of each minute until you cannot complete the full set of reps within the minute.
score = last completed round

PreWOD
Back squats 1RM (180)
3 - 85% @ 145
3 - 90% @ 155
3+ - 95% @ 160 (I did 4 reps)

WOD
21 - Front squats (135/95) I did #75 (PR!)
18 - HSPU (Did pike on a bench. ROM sucks!)
200 m run
15 - Front squats (135/95) I did #75
12 - HSPU (Did pike on a bench. ROM sucks!)
200 m run
9 - Front squats (135/95) I did #75
6 - HSPU (Did pike on a bench. ROM sucks!)
200 m run

Time: 11:38

1 x 5 deadlift = 235 lbs

then…

21-15-9
deadlifts @ 57% = used 135lbs
knees to elbows

13 Jun
It will hurt

1-10 leiter/ladder of:

ring dips

front squats

15 Jun
RoughTough

3 minutes of max rounds (AMRAP)
(So viele Runden wie möglich)

3 heavy jerks

6 pushups

9 situps

then rest 1 min/ 1 Min Pause repeat 3 times/ 3 mal wiederholen.

Brutus
10 rounds
Bar load is 50% bw
Power snatch 1-2-3-4-5-6-7-8-9-10x reps
Overhead squats 10-9-8-7-6-5-4-3-2-1x reps
Ring dips 10-9-8-7-6-5-4-3-2-1x reps

Back Squat
12x2 @ 225#

OH Squat
3-3-3-3
135

Run 1mi

10 RFT (5 each)

One partner keeps doing: 10m PROWLER pull and push the PROWLER back again (20kg plate on PROWLER)

The other partner does:

• 200m Row
• 10 burpees over the rower
• 200m Row

*And Then switches. So Bogh get 5 rounds on the rower, and 5 rounds on the PROWLER)

Hang Power Clean

3X95, 3X95
3X105, 3X105
2X115, 2x115
1X125, 1X125

worked on double knee bend

5rnds

10 fronts squats @ 95#
5 ring dips
30 Double unders

13:15mins