2 Separate Rounds for Time:
Run 400m @ 75%, Sprint 100m
1- 1:41
2- 1:50

2 Min AMRAP of Sledge Hammer Swings:
73 Swings

Tabata Style for Total Reps:
Suitcase Deadlifts w/ 80# KBs - 60
Power Snatches @ 95# - 37
Wallballs @ 20# - 73
10m Sprints - 42
(212)

Warm-up
8mins

8 medball c;eans
8 sb c&j
Push Jerk (2rm)
Metcon (Time)
16min cap

3 rounds

50 wallballs Rx 20/14
15 bar mu

Partner WOD:

2 rounds with Chip
200m run with disassembled barbell( with weights as well)
Each partner completes:
30 deadlifts
20 hang cleans
10 push press

After the two completed rounds each partner does 30 pull ups

Then did part of yesterday =

7x3 Bench Press @ 225, 225, 225, 245, 245, 265, 245
3x8 Row @ 135, 155, 165
GHD Sit ups - 4x10

15-12- 9
Deadlifts 275 / 185
Handstand Push-up

20 reps of Clean and Jerks 185/115

15-12-9
Thrusters 135 / 95
C2B Pull-ups

No complaints here! I needed a break from all the lifting after last night.

Warm Up:
2x
20 Squats
20 Sledgehammer Swings
20 Single Jump Ropes

Mobility:
Foam roller on quads and lower back
Pain ball on foot
Calves on wall
Hip flexor

MetCon:

Run 400 meters

4x
20 Wall Balls (20 lbs)
15 Spiderman Push Ups

10 Toes to Bar

Run 400 meters

Warm Up:
5 Gender Neutral Person Makers
10 Squats
20 Sit Ups

Mobility:
PNF Hamstring
Sit in squat

Bench Press:
5 @ 70% of 1RM [130 lbs]
5 @ 75% of 1RM [140 lbs]
5 @ 80% of 1RM [150 lbs]
5 @ 85% of 1RM [160 lbs]
3 @ 90% of 1RM [170 lbs]

Shoulder Press over head and back:
Black bands, no knots
5x 5 @ 55 lbs

Box Squats:
5 @ 70% of 1RM [190 lbs]
3 @ 75% of 1RM [205 lbs]
3 @ 80% of 1RM [220 lbs]
1 @ 85% of 1RM [235 lbs]
1 @ 90% of 1RM [245 lbs]

Romanian Dead Lifts:
5x 5 @ 215 lbs

Kipping Practice
After each set of RDLs, I waited about 30 seconds and then did 7-10 consecutive kipping pull us, focusing on opening my shoulders at the bottom and not swinging my legs out too far at the top.

SWOD:

7X1: 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
*This should be performed as a complex. Do not drop the bar between movements.

7X1: 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
*Hang should be just above the knees. These should be UB reps.

CONDITIONING:
Every 90 sec. for 15min. (10 total rounds)

30 Dubs
10 Pullups
3 GTO (heavy weight)

AM: 60 min
2 Rounds:
10min Ski
10min Bike
10min Row

PM: 140 min
WU 15 min
1.GS
A. Ring MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Hip pop 4 x 1
- MU straight from ground, assisted - 12 x 1
- Total of 12 MU

B. Ring dip positional strength:
3 sets: Tough effort Ring dips (RiR 2-3)
- Rest as needed
- After the last full rep, go down and hold the bottom of dip for max time
- 8 + 8 s. 6 + 8 s. 4 + 8 s.

2.Strength
A. Front squat 5 x 6
- Rest as needed
- Build to heavy, RiR 1-2

3.Accessory
A. 3 sets:
5 Cuban press complexes - 10 kg
10 DB Reverse fly (light) - 10 lbs
- Rest 60-90 s. between sets-

High Hang Squat Clean + Power Jerk + Split jerk RM

in ten minutes.

For time :

21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

KILOS
61/43