140 min
1.Warm up
- Rowing & mobility
- Squat warm up

2.Gymnastics
A. HS/HSW practice for 25 min

B. BMU practice for 40 min
- 2 3 3 4 3 3 5 2 3
- Total of 28 BMU

3.Strength
A. Back squat
- 5 x 6 @ 70 - 74 %

B. Accessory
- Hip thrust 3 x 10 x 60 kg
- Hamstring machine 3 x 10 x 5 kg
- Side leg raise w/1 s. pause at top 3 x 15/s.

Power clean 5 x 5
135-145-165-185-195 (if my form were better, i could easily get >225. still, i never attempted anything >185 before, so this is by default a PR...)

then: AMRAP in 10 minutes increasing reps by 3 (3, 6, 9, 12, 15……..)
* Box jump 24/20
* Power clean 95/65

Completed round of 21 + 8 box jumps on round of 24

5RFT
12 SDHP (95/65)
12 PP
12 Back squat
RX. Didn't time

5 Rounds for time of:

10 Dead Lift (DL) #225
400M Run
20 Pushups

Skill: 3 position Snatch.

Conditioning:

4 rounds of air squats

20sec. Work/10sec. Hold at bottom x8

5 Rounds

10 Hang Cleans - 135lbs
200m Run

Every minute on the minute for
10 minutes
3 Deadlifts
*start heavy and end heavy. 10 pound jumps only

185-205-225-235-245

12 Minute AMRAP
12 Kettlebell swings (2,1.5)
12 Over the box jumps
12 Ring Dips

4 rounds + 31

Back Squat
5-5-3-3-1-1

then:
Max body weight back squats in 5 minutes.

Results:

275#, PR

49 @ 185

3 Rounds
800 run (stopped short in first round because knee hurt, better next rounds)
20 Pull-ups
30 Wallballs (Used only 16lb, first time back for a while)
Rest 3 minutes