Benching
1x3 190lb
3x3 180lb
2x20 105 lb

Warm Up:
2x
5 American Kettle Bell Swings (52 LBs)
10 Jumping Squats
Work on a Weakness (I did some pull ups)

Mobility:
Hip Flexor
Pain Ball on your feet
Sit in Squat for a minute

Max Effort:
1 Rep Max: High Back Squat*
255 LBs

MetCon:
15-12-9
Back Squats (185 LBs)
Sumo Dead Lift High Pull (95 LBs)
Russian Kettle Bell Swings (70 LBs)
Floor Wipers

5 laps for total time of 43:29

9th place out of 19 Cat 4 racers

Back squat 6 6 6

Front Squat
5-5-5-5

Then...
25 KB Swing (55#)
50 Burpees
75 Air Squats
100 Situps

6 RFT
1 MU (+1 EVERY ROUND until 3(1-2-3-3-3-3))
5 Squat Snatch
5 OH Squat

For time in couples:
-100 sit-ups.
-90 air squats.
-80 push-ups.
-70 DU
-60 wall ball (9/6 kgs).
-50 hollow rocks.
-40 box jumps (24"/20").
-30 HSPU.
-20 MU.
-600 m run.

Time cap: 25 min

For Time:
500m Row
30 T2B
15 Clean & Jerks
500m Row
20 T2B
10 Clean & Jerks
500m Row
10 T2B
5 Clean & Jerks
500m Row

61 / 43 kg

11.17.11- 21.15.9 Burpees WOD
weighted burpees w/25/45# plate

burpee box jumps

burpee pullups

150 min

1.JG SC 15.5.2018
A. 2 rounds:
- 5 TGU/arm
- 30 s. ext. rot. planche lean
- 8 push up
- 8 ring row

B. 2 rounds:
- 30 s. L-sit hold
- 10 strict ring dips w/2 sec. neg.
- 10 wide pull ring rows
- 10 bottom of dip swings
- 10 strict T2B

2.Own skill
A. HSW practice for 15 min

B. Bfly pull up practice for 25 min
- Drills
- Attempts

3.Weightlifting
A. 3 sets of 3-position snatch: above knee, below knee, floor
35 37.5 37.5
B. 3 sets of 2-position snatch: below knee, floor
37.5 40 40
C.3 sets of snatch
42.5 45 47.5

4.CF JKL wod