5 rounds for time:
400m run
15 O/H squats (95# M, 65# W)

Olkapään ja selän mobbailua klo 18.

50 Back Squats @ 225 lbs in as few sets as possible. 3 sets

100 Pull ups in as few sets as possible. 7 sets

Back Squat
5-5-5-5-5 (5 RM: 145)

For time
3 Rounds of
10 Walking lunges (#75)
5 Broad Jumps
100m Sprint

Happy Birthday Chris!!!

Fran

21-15-9

Thrusters 115/75# MOD 45lbs

Pull ups MOD Blue band

Then, Grace

30 Clean and Jerks for time 115/75# MOD 45lbs

12:28 MOD. Felt good today! Part of that is due to a lower weight, but I also felt progress. Better squats, better form. In July, I did Fran (50lbs) and it took over 13 minutes, by itself!!!

Sprint Intervals:

100yds (on grass, rolling start) - 5x100 - 13.5, 12.81, 12.78, 12.99, 12.78
40yds (on grass, rolling start) - 5x40 - 5.00, 5.00, 4.85, 4.88, 4.95

45 min walking
5.1 km
109/129

5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean
Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk
Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk
Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk
Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk

50
Box Jumps
Jumping Pull Ups
Kettlebell Swings (1 pood)
Walking Lunges
Knees to Elbows (30 Strict)
Push Press (45 lbs)
Straight Leg Dead Lift (45 lbs)
Wall Balls (14 lbs)
Burpees (50, cheated like hell)
Double Unders

Wendler Strength:

Bench Press - 5x205, 5x225, 5x235
Hang Cleans - 5x195, 5x205, 5x215 (did 3 then dropped and finished last 2)
Deadlift - 5x345, 5x385, 5x 415

Did 30 DUs between each set - 9x30 DUs