4,4,4,4,4 @ 70% Max last one as many reps as possible my wt #145lbs last rep 8
AMRAP @ 12 min.
10 x deadlift @ 115 lbs
10 x burpee/box jumps, low box
10 x push ups
I did 3 rounds

“Lipson”

21-15-9

Back Squats 185/135 *Must be pulled from ground

Kettlebell Swings 55/35 *American Style

backsquats 78lbs

Low Hang Clean &
Push Jerk (3+1)
21+10 backsquats

WOD

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups - knees on box
10 One legged squats, alternating - butt to box
15 Pull-ups - ring rows

9 + 12 RR

Partner WOD (w/Dawn) :)

One person runs 400m

One person does amrap

10 KBS 1.5/1
20 one handed KBS lunges
30 abmat

we had 6.5 rounds. fun day!

stretching 15 min

pull-ups- 5 reps x 8 rounds scaled = Green Band + Purple Band

Toes-to-bar 10 reps x 4 rounds = scaled knees to chest

1000m Row x 3

push ups max set 2x 20 reps total

Strength:
18 x Deadlifts @ 255#
18 x Strict Press @ 140#

WOD

10 x HPCT @ 95#
10 x Pullups

5 rounds

Strength:

Deadlifts - 4x225, 4x315, 4x365, 4x405, 4x465

Metcon:

AMRAP 10 Mins: 5 deadlifts (225lbs), 100 yard sprint

Result - 11 Rnds + 5 Reps

Sprint Intervals:

Flying 60m sprints - 8x60m - all done between 7 and 7.5 seconds. 3 to 4 min rest between reps.

Teams of 2

4 minute amrap

Wall Balls

Rest 3 minutes

10 Rounds

90 Second amrap each round.

15 Overhead Squats

20 Hand Release Push Ups

35 #

3 x 4 HSPU AND PULL UP

50 squat 65lbs
Stop light run
40 squat
Stop light run
30 squat
Stop light run
20 squat
Stop light run
10 squat