5x5 deficit deadlifts (#25 plates, no more than 60% of your max)

WOD:
15 minute AMRAP
5 Deadlifts (225/155)
10 T2B (subbed GHD for round 1 and situps for the rest)
15 burpees
20 DU's (3:1)

Finished 3 rounds + 5 DL + 10 situps +2 burpees

Pre-WOD: 3-3-2-2-1-1-1
Heavy Thruster

For Time: 21-15-9
-Thruster (#95/65)
-Pull up

For Pre-WOD, I did 65-65-70-70-75-80-85

For Fran, I did #65 and used band.

Max Sit ups in 1 minute (each partner has one minute to get as many sit ups as possible)

Wod

100 Air Squats

100 Hand Release Push Ups

100 Kettlebell Swings 55/35

*12 minute cap, only one person works at a time. Break up the work whichever way you’d like to complete.

Cash Out

Max Sit ups in 1 minute (each partner has one minute to get as many sit ups as possible)

37/30
35/22
One full Round Completes + 61 AirSquats

0:00-20:00:

3 RFT:

9 BMU
12 cal ski
9 power snatch @60kg
12 cal ski

AM: 45 min
2 min run/1 min walk

PM: 120 min
Warm up for 15 min
1.MU
- Skill drills
- MU 8x1 + 6x2 = 20 MU

2.Ring muscle up accessory
- False grip hollow hang -
- Jumping muscle ups -
- Strict MU
- 1 1 2 3 3 = 10 reps

3.Clean + Front squat + Jerk
Build to heavy 1+1+2 for the day
- Not done

4.Accessory
3 sets:
10 Archer ring rows
10+10 Side plank rotations
- Slow and controlled

15 Min EMOM of:
BB Squat Snatch 80-85% (Heavy) 1 rep

cleans @ 150 lbs
4-4-4-4-4-4-4

muscle ups (red band)
3-3-3-3-3-3-3

10 min met con
5 back squats @ 165 lbs
10 push ups
25 battle rope waves
7 rounds complete

pallof press 25 sec hold L&R x2

back lever tuck 10 sec hold x2

CORE
4 kierrosta:
10 hollow rocks
10 V ups
10 tuck ups
10 sec hollow hold

*Mahdollisimman pienin levoin kierroksen aikana. Lepää kierrosten välillä tarpeen mukaan.

105 min
Warm up for 15 min

1.HSW
- 15 m

2.Butterfly pull up
- 40 reps

3.CTB
A. Kipping chest to bar practice
- 4 4 4
B. 3 x max reps
- 6 7 7

4.Power snatch + Squat snatch
1+1 up to 85 % effort

5.Strength - not done
3x10 Heel elevated Goblet squats
3x8+8 Single leg KB RDL
- Rest 60 s. between sets, alternate exercises-

For time:
50 Double unders (or 150 Single Unders)
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood (or DB Swings #35)
50 Jumping pull-ups
50 Box jump, 24 inch box

Subbed DB Swings and did SU. Was able to get 5 or 6 non-consecutive double unders though; getting closer with my form!