"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

scaled to 115lbs

12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (20 lbs to 10' target)
- 90 Double Unders
-30 Muscle ups

12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (12# 9') 150
- 90 Double Unders (180 singles) 180
-30 Muscle ups (1 pull up). 1
Total reps 231 ( master men over 55)

Lots of squats, lunges, etc. Allowed me to work on my front squat which still needs help as I'm having a hard time getting barbell where it needs to be at collar bone.

800 Meter Warmup/Running
Ladder Drill Warmup

Front Squat-65 lbs-56 Reps
100 strict men's CF Pushups

GTOH Dumbells-40 lbs-56 Reps
100 lunges

3 minutes of overhead squats w/ PVC Pipe-for cool down. Lost count of reps but didn't stop once as it felt too good to stretch the shoulders and legs on the downward part of squat.

10 RFT

3 HSPU
6 DEADLIFTS @155
12 PULL UPS
24 DOUBLE UNDERS

LOVED THIS WORKOUT! I HAVE BEEN ABLE TO DO HSPU'S STRICT WITH ONE MAT FOR A WHILE, BUT WAS ABLE TO DO KIPPING HSPU WITH ONE MAT AND PLATES, GAMES STYLE!!

Increase weight for each set of reps, 90 seconds rest in between.

Results:
105-125-145-155-165-165

21-15-9

Thrusters 95/65

Pull-ups

Not an awesome PR, but a PR.

Dumbell Bench Press + Butterfly Curls
- 40kg x 5 + 16kg x 8 (each dumbbell)
- 44kg x 5 + 18kg x 8
- 48kg x 4 + 18kg x 8

Weighted Pull Ups:
- BW x 3, 29kg x 2, 30kg x 2, 40kg x 2, 45kg x 2
- Wide Grip Towel Chinups: 10, 8, 6, 4

Decline Bench Press (3secs lower, 1sec pause at bottom, 1sec raise):
- 60kg x 8
- 80kg x 7
- 100kg x 2

Straight Arm Cable Push Down:
- 26.25kg x 7, 31.25kg x 7, 31.25kg x 7

Cable Front Raise (palms up, handle in each hand):
- 8.75kg x 7, 11.25kg x 7, 8.75kg x 7

Warmup: 15/15 x 5 KB Snatch

Skill: Handstand Pushup (more advanced folks can try the freestanding HSPU)
5 x 5

Workout: 5 Rounds
Gate Sprint
20 Pullups
10 HSPU

Emom 9: Find max of the day cluster