5X3 Front Squats (225,235,245,265,275)

WOD: 3 Rounds For Time-

50 Double Unders
21 KB Swings (Rx #53)
12 HSPU

9-7-5:

• Power Clean (75)
• Pullup (banded)
• Shoulder to Overhead
• Ring pushups

Post WOD:

-Tabata situps (100 total)

8 rounds with 10reps 1 minute pause between the rounds

Deadlift 70 kg

For time:
5-4-3-2-1 Muscle Ups
2-4-6-8-10 Power Snatch 70kg

5 Rounds

400m run
30 Box Jumps (24")
30 Wall Balls (20lb)

10 Rounds for Time

4 Double KB Thrusters (50lb/35lb)
5 Double KB Cleans (50lb/35lb)
6 Double SDHP (50lb/35lb)
Run 100m

This was much more difficult than I thought it was going to be. I was considering shortening it to five rounds after #2. But I decided to sack up and make it happen. Glad I did!

“Jackie”
Row 1000m
50 barbell thrusters (45lb barbell for men and women)
30 pull-ups

BARBELL TRAINING

Backsquat 3×5 +5lbs from last 3×5 !!

3x5 @ 200

CONDITIONING:

A. For Time

30 backsquats 225
60 weighted AbMat situps 25
120 Double Unders

155 squat

Seated dumbell shoulder press
Declinening reps (16-13-10)
Breaks between reps: 15 deep breaths

Medium effort, 3x2K row with 3min recovery, Keep same pace!