Strength:

OH Squats - different rep schemes - weights - 65, 95, 105, 125, 135

Metcon:

10-20-30-40 reps: P Press (65lbs), DUs, Ring Rows, L-Holds (seconds)

Time - 17:30

Strength / Skill - 5 rounds for load and quality, not time:
Deadlift x 5 @ 75%
Handstand Practice (chest-to-wall, back-to-wall, freestanding, walking, one-arm)

WOD

3 rounds for time:

“American” KB Swing (70/53#) x 10
Toes-to-Bar x 15
Air Squat x 20

187; RX

Warm Up: 5:00 jump rope, presquat hip opener, 10 air squats w/ :10 bottom hold

Strength: back squat
5-5-5+, then 1 set AMRAP @ 70% day’s weight (123) (10)

Met Con: 4 rounds for time
200m run
5 squat cleans (185/115) (73)

Mobility: pigeon pose, partner foam roll calves

Squat, Bench, Row

Warm Up: GHD Complex 8X3

Current Weights: 255, 200, 125

Squat, Bench, Row

Warm Up: GHD Complex 8X3

Current Weights: 255, 200, 125

"The Chief"

Max rounds in 3 minutes of:
135 pound ( 50 kg ) Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4-4-4-4-5

Deadlift 5-5-5-5-5 115-115-125-125-135

Then,

5 Rounds

10 Body weight deadlifts<--135----i am really bad at math. i thought i had 125 racked up until the end of the wod. no wonder my upper back was rounding a lot.

20 Push ups

30 Double unders

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!

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

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