800m
20 lunges
30 pushups

Bench Press
- 5 @ 65 lbs
- 5 @ 85 lbs
- 5 @ 105 lbs
- 3 @ 115 lbs
- 3 @ 135 lbs

4 Rounds for time:
- 15 KB Swing @ 45 lbs
- 20 Toes to Bar
- 25 Air Squats

5 rep max back squat 5 RM

150 wall balls for time

Brukte heimelaga wallball, ukjent vekt.

Gjorde 15 stk før jeg startet tiden.

Warmup:
Row 1 mile (1610m) - Time 05:25

5/3/1 Strict press week 2
3 x 115
3 x 135
4 x 150

Close grip bench:
8 x 165
8 x 185
6 x 215

Worked on squat snatch up to 175 a few times.. Couldn't get 185

Taught 5:30 class

Then did heavy sissy test (70 lb kettlebell)
10-1
9-2
8-3
...
1-10

Of swings/burpees

Time - 03:45

AMRAP IN 3 min with 1 min rest at the end

3 x power clean with el gordo
6 x bench press @155lb
9 x body weight squat

R1 3 rounds
R2 3 rounds + 3 power cleans
R3 2 rounds +7 squats
R4 3 rounds

For Time:

Box Jumps, 10 reps
Push Ups, 15 reps
Squats, 20 reps
Ski Ab Jumps, 10 reps
Burpees, 12 reps
Jump Lunges, 20 reps
Mt. Climbers

The work out goes like this
Round 1-box jumps, push ups
Round 2-box jumps, push ups, squats
Round 3- box jumps, push ups, squats, ski ab jumps
Round 4-box jumps, push ups, squats, ski ab jumps, burpees
Round 5........- hopefully by now you know the deal by now, keep going until you do each exercise.
Finish with a 1200 meter run

75 reps of power snatch #55 RX for time

3 power cleans (65#)
12 burpee box jumps
100 rope skips

3 rounds for time

10-1, 1-10 Bench Press and Power Clean Ladder
225lbs Bench
185lbs Power Clean

Axle Push Press
225lbs 3x5