Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
275, 310, 345 for 3 reps

Metcon
AMRAP
5 min HSPU with one ab mat
4 min air squats
3 min push-ups
2 min KB swings (53/35#)
1 min pull-ups.

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)

Metcon
AMRAP
5 min HSPU
4 min air squats
3 min push-ups
2 min KB swings (53/35#)
1 min pull-ups

Skill Work: 3 positions of the Snatch

Then,

3 rounds

10 Snatch 95/65 (MOD: 35#)

15 Ring dips (MOD: purple band)

20 Box jumps 24/20

Lower back is still sore, dropped Snatch from 45# to 35# based on last week's wod so I could work on form more. Form felt better at the lower weight. Go to 40# next time.

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM) (55,65,75)

Metcon:
For time:
-600 m run (I did 2.5 min jump rope)
-5 rounds of:
-- 5 shoulder to overhead (65#)
-- 10 Bar-facing burpees
-600m run (2.5 min jump rope)

Metcon: 16:45

EMOM5
-front squat+ push press+ push jerk

Team WOD

• 3 x 400 M (each team member run 1 x 400)
• Angie (100 pull ups, 100 push ups, 100 sit ups, 100 air squats)
• 3 x 400 M (each team member run 1 x 400)
• Angie (100 pull ups, 100 push ups, 100 sit ups, 100 air squats)
• 3 x 400 M (each team member run 1 x 400)

I used my skills of recruiting top talent and teamed up with Russell and Alex (both running studs and studs in general). We finished 1st - (my goal don't lose it for us). 31:05

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)
50 - 60 - 65(2)

WOD:
600 m run

5 rounds of:
5 shoulder to overhead (185/105) (I did 75#)
10 Bar-facing burpees

600m run

Initially there was a 12 minute cap. Since no one was finishing, he said we could go ahead and finish. I had done 4 full rounds and the next 5 shoulder to overhead by about 11:45. Stopped and rested for 20-30 seconds, and then finished the 10 burpees and the run.

Joka alkava min x 5

1. min 7 high box jump, stop at squat on the top of the box
2. min 3 power clean 80 %
3. min 5 HSPU

45min amrap:

• 20cal BikeErg
• 10 selänojennus selkäpenkissä lisäpainolla
• 20cal SkiErg
• 10 istumaannousu lisäpainolla

Painot kommenttiin.

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
125for 3, 145, 165
Metcon
AMRAP
5 min HSPU with one ab mat (60)
4 min air squats (160)
3 min push-ups (83)
2 min KB swings (53/35#) 35
1 min pull-ups. (10) with small blue band

HSPU, push ups and pull ups are weakest. Most of the reps came from KB swings (only 2 breaks) and airsquats.