row 500m
15 sit ups
row 500m
30 hanging knee raise
row 500 m
15 sit ups

In 20 mins:
30 sec burpees
30 sec squats
1 minute rest

4 Sets Bicep Curls
8R/#35, 8R/#35, 8R/#35, 7R/#35,

4 Sets Alternating Hammer Curls
8R/#35, 8R/#30, 9R/#30, 10R/#30,

Shoulder Press (5-5-3-3-1-1) (45, 55, 60, 65, 70, 72 - PR!)

3 Power cleans 205/145 (MOD: 75#)
10 Burpee pull ups (MOD: burpee/ring rows for last 2 rounds)

5 rounds

2# PR on the shoulder press. Burt said I was over extending my back and not to go higher until I correct that. Cleans felt ok. I wouldn't go higher yet for a wod.

21-15-9
Deadlifts
Hand stand pushups - 1 abmat

200 meter run after 21 and 15

Max 1 rep floor press 225lbs

30sec work/ 30sec hold / 30sec rest
1. Double Kb cleans 44lbs / rack hold
2. Mountain climbers / plank hold
3. Kb squat 44lbs / wall sits
4. Weighted sit ups 45lbs / flutter kicks

Warm up(0:00-10:00)
:45 sec slow row
:45 sec active dive bombers

:45 sec mod row
:45 sec active samson

:45 sec fast row
:45 sec active spiderman

Barbell warm up
5 good mornings
5 back squat
5 elbow rot
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Child's pose-2:00 min

Skill/Teach(15:00-30:00)
Row-
Range of motion, quick handle return

Thrusters-
Full range of motion, elbows high in front rack

Run through(30:00-35:00)
100m row
4 thrusters

Metcon(15)
“Engine Room”

5 Rounds, Every 3 Minutes:

300/250 Meter Row

9 Thrusters (95/65)

Opt(12)
3x1 jerk
3x6 reverse fly ss w/curls
5x5 hip and back extensions
5x5 ghdsu

Finisher
25 scap push ups
50 rtw
1:00 min quad stretch per

I did repeats of:
10 Thursters + 10 Towel L-sit pullups.
Pullups were Killers on the grip
Thrusters felt pretty good. I need to work on them to get more comfortable with working in duress/ fatigue.

I used 75, 85, 95, 105, 115 for the thrusters and after the 1st couple of rounds I went from 8 reps to 10 for the last 3 rounds.
Took a short break between rounds... I was thinking and i was correct that these movements would be on the upcomming Open WOD.

I went to the brooklyn heights gym and did a bunch of rounds of:
50 DUs + 10 high box jumps (probably around 32-34")
Then after a few rounds of that I made it into a triplet of:
15 ring dips, 50 DUs, 10 high Box jumps.
felt pretty good overall.

Pull-ups, purple band - 33