ME Upper Body
Bench Press Work to a max 3 - 115x5

Assistance
Tricep pushdowns 60 Reps
Pullups 3×10
Facepulls 60 reps

Metcon
Bear Crawl 120′
10 Burpee tuck Jumps
3 Rounds
4:21

Back Squat 5.5.5.5.5
135.165.185.205.215 - def excited about the 5@215 - thats a 10# pr to my prior 205 5 rep.

Then:
3 Rounds
400m Run or 100DUs
7 Power Clean 155/105
14 Box Jump 24/20

WOD:
50 Double Unders
50 ABMAT
40 Double Unders
40 Slamballs @ 30#
30 Double Unders
30 Hand Release Push Ups
20 Double Unders
20 Pull ups
10 Double Unders
10 burpees

5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM) – rest 60-90 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
-then-
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
*Rest 5 minutes.
5 minute AMRAP of TGUs 24/16kg.

Modified as follows:
Used PVC on the Tempo High-Bar Back Squat because I've never set a 1RM
Used green band on pull-ups
Used dumbbells on shoulder press #15
Used 8kg Kettle bell on the TGUs

Did 3 sets on the AMRAP + 1 pullup
Did 18 TGUs

Run as far as you can in 30min.

Made it 4miles.

Annie

50.40.30.20.10

Double Unders

ABMAT

8 Burpees

4 Shirt and Tie Wearers.

Going to start getting fun

On the minute every minute for 12 minutes :

3 DL 135/95# (start up weight)
3 Burpee box jump

• You must go up in weight at each set.
• 100 burpee penalty for DNF.
• 20 burpee penalty if perfomed any other way but Rx.

Then. . .

6 Rounds of:

30 sec bag work
30 sec high output bag work
30 sec rest

1,000 Meter Row

EMOM 10 MINS
CLEAN & JERK 185#

tabata situps - 12
supermans - 23