21-15-9
Dumbbell Thrusters- 25 lb
Pull ups

Deadlift 5-5-3-3-1-1-1 (65-75-85%+) Got to 145 (pr is 150)

Then,

21-15-9

Deadlift 225/155 (MOD 100#)

OHS 135/95 (MOD 35#)

For time,

Run 400m, 40 Wallballs 20/14
Run 300m, 30 Wallballs
Run 200m, 20 Wallballs
Run 100m, 10 Wallballs

Afterbash- Group mobility: Hips and low back

Second time using the 14# wall ball!

“Cindy”

20min AMRAP

5 Pull ups (MOD: Green Band)

10 Push ups

15 Squats

16 even

Split Jerk 5x2, 145
3 Rounds
10 Push Press, 95
20 One Legged Burpee (10 each leg)
30 Abmat Situps

3 rounds:
1 min squat jumps (got about 25 each time)
1 min jump rope singles
1 min walking lunges (got 30 each time)
1 min pushups (12-15)
1 min flutter kicks (80)
1 min sit ups (35)
1 min mountain climbers
1 min shuttle runs

Strength

Good Morning @ 30X0; 5 sets of 5; rest 2 mins btwn sets (57lbs)

WOD

AMRAP in 8 minutes:

Rope Climb to 15' x 1
Back Extension x 15
Run 200 m

100M Run

21 HSPU

21 KTE

200M Run

15 HSPU

15 KTE

300M Run

9 HSPU

9 KTE

Rest 5 Minutes...then

4 sets OH Press (no push) @ 50% with 1 minute rest between sets #95

30 Clean & Jerks @ 60kg

WOD
* Overhead squat: 3-3-3-3-3 (115,135,165,190,205[PR])
* Front squat: 3-3-3-3-3 (185,205,225,255,275 [1 good rep],275 [1 good rep])
* Back squat: 3-3-3-3-3 (225,255,275,315,325)