Strength / Skill:
- 1x20 Back Squat (+5% of last weeks weight). If you missed the Wednesday squat day, add 5% to your previous weight. This is week #2 of the 1x20 Back Squat.
- 5x3 Bench Press

WOD - 7min Ascending Ladder:
- 3 HSPU
- 3 DB / KB Snatch (3reps right arm; 3 reps left arm)

- 6 HSPU
- 6 DB / KB Snatch
- 9 HSPU ... etc.
Ascend up until 7min clock expires. As heavy as possible on the DB / KB snatch.

• Tabata Row
• Tabata Situps

Missed squat day; so finished 2nd week of 1x20 back squat.

Warm Up

Strength / Skill:
5x3 Strict Press (125#)

WOD - 18min AMRAP:
- 15 Box Jumps (24"/20")
- 12 Push Press (#115/75)
- 09 Toes to Bar

Combo T2B and Situps

5 rounds for time:
10 Push press (45)
10 Pullups

4 RFT:
10 Front Squats (65)
15 KB Swings (26)
20 Situps

Mobility Work:
Left and Right Scapula Area - 2min each side using lacrosse ball
Left and Right Pectoral Area - 2min each side using lacrosse ball

Warm Up - 3 Rounds:
- 7 Ring Pulls
- 7 Back Extensions
- 7 Push Up Inch Worm
- 7 Pass Through

Strength / Skill:
7-7-5-5-3-3-1-1-1 Bench Press, as heavy as possible
45-55-65-65-75-85-85-85
WOD - For Time:
- 1000M Row -4:30
- 100 Push Ups RX
- 100 Double Unders RX

POST:
Squat Cleans working on Hip Extension and Elbows
-5 @45#
-5@65#
-5@95#
Heavy Clean Pulls working on 2nd and 3rd Pulls
-10@ 135#
-10@ 125#

5 RFT

12 deadlifts
9 hang cleans
6 push jerk

(95#)

Find Heavy 1RM Snatch
Worked up to 85# (Previous PR)
Working on Full Snatch at 85# didn't get it.

Find Heavy 1RM Clean
Worked up to 115 (Previous PR of 120)
Wasn't too focused on this one

Front Squat 4-3-2-4-3-2-6
85-105-125-105-125-135-105

10 Wall walks
20 wallball (20 lbs)
30 pull-up
40 push-up
50 air squat
60 sit-up
5 wall walks

21-15-9 reps for time of:

Thruster, 25 pound dumbbells
KB swings, 25 pounds
Burpees

Note: Thrusters make it harder!

21-15-9 Reps for Time of:

Deadlift #165
Front Squat #75
Strict Pull Ups

On the 3rd round I accidentally did 4 extra deadlifts before I realized I was only supposed to do 9. Still PR'd. Also while fasting.