5x3x80%, 145kg

5 sets each leg. Go for strict slow reps

Sprint Intervals - on grass- 10 x 100yds - no time - tried to run at 90% - 20 pushups between reps

Metcon - 1200m row, 50 Pushups, 50 Situps, 50 DUBs, 800m row, 40, 40, 40, 400m row, 30, 30, 30, 200m row, 20, 20 ,20

8 Minute AMRAP (135/95#)
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each

Got through 1 power clean on round 7.

Then

100 reps of GHD, T2B or sit-ups (partition as needed)

For time:
3 Rounds of the following, with a 3-minute rest between rounds:

50 x Medicine Ball Squat
40 x Medicine Ball dead-lift
30 x Medicine Ball Clean
20 x Medicine Ball Thruster
10 x Overhead Medicine Ball Squat

4x20 GHD sit-ups

5 sets of 5 Front Squats, doing the same weight for all sets

Total 60min
A. WU: 500m row, 150 DU, best 82 UB, 300m run, mobility
B. Skillwork for 20min
HSPU practice on 1 abmat 5,3
RxD attempts: 5
HSW / HS against wall
KPU practice for 5min

C. Metcon "Helen"
3 rounds for time
400m run
21 KB swing 16kg
12 pull-ups
Result: 12.35, average/max HR 182/192
Rounds: 3.53 4.10, 4.30

D. Post WO: 500m row

For time:

30 burpee muscle-ups