20 Minute cap
Fran
21-15-9
Thrusters
Pulls ups
Then with no break

Run 1 mile

With remaining time establish 20RM Back Squat

Completed Fran and Mile in 18:11

Did no complete back squat

3 Rounds

8 Front Squats @ 75% 1RM - #190
10 Pull-ups - Strict - On Rings #20 Med Ball between feet
35 DU

As we enter our next phase at Hypoxia, weights are back on the table in force ... SWEET!

Warm Up:
2x
5 Ring Dips
10 Push Ups
15 Squats

Mobility:
PVC pass-through
PNF Hamstring
Shoulders on bands
Hip Flexor

Max Effort:
Hi-bar Back Squats
5x 3 @ 80% of 1RM
225 lb.

MetCon:
21-15-9
Power Cleans 135 lb./95 lb.
Pull Ups
Double Unders (42-30-18)

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

• 1 round javorek complex(10)
• 5 rounds: 30 pushups/5 pullups/30 situps/5 pullups
• 1 round Javorek complex(10)

1. Snatch Complex - 155
   1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2. Front Squat
   3 RM - 250
   10RM - 205

3. GOAT TRAINING
   Pick one of the following (A, B, or C), base on greatest weakness...
   A. Handstand Push ups
   OTM x 14 - made it 9 minutes, taught a class then picked up the other 5
   5 HSPU - rings, elevated, kipping or strict

4. 4 RFT: HEAVILY modified - 20 air squats/15 T2B - 6:54
   10 Squat Snatch, 115/80
   15 TTB

All alone, in the open air Den
T'was a 24 Amrap challenge, for Evil Len
With 24 pull ups and med ball squats, the game was booked,
And by the time he was finished, he was totally f#*cked!

4 Bodyweight Deadlift - @205lbs
4 - 20lb med ball cleans
Burpees for the rest of the minute until you reach 100 burpees

took 12:49

strength- back squat 5x150, 5x185, 3x210, 3x240, 2x270, 1x290, 1x315, 1x320, 1x325
Push Jerk - 5x135, 5x155, 3x170, 3x195, 2x220, 1x230, 1x245
3 Rounds For Time - 7:54 RX

20 Toes-to-Bar
15 KB swings #35
10 Burpees

3x5 Floor press unbroken - #85

3x5 Speed back squats - #85 completed in between Ab-work

Three sets of:
Drop to Split Jerk x 3 reps (light, focus on foot work)
Rest as needed