Find 3RM back squat

5 x 2 split jerk from rack, go as heavy as technique allows

Focus: Back Squat – 10 Minutes to get to 80% 1RM then:

12 Minute E2MOM – 2 reps at 80%-85% 1RM. Maintain wgt through all sets

Metcon: 3 RFT
800m Run
10 Pistols alt legs ea rep
15 Ball Slam 24/20

(L3 is as written, L2/L1 is with modified pistols)

Score = Time

WOD :

2 SETS OF INTERVALLS :

AMRAP 5

10m OH lunges w. plate ( RX: 20/15 ; SC1 :15/10 ;SC2: 10/5 )
8x BF Burpee
10m OH lunges w. plate
8x C2B / Pull up / horizontal pull up or ring row

REST 3 MIN

AMRAP 4

3-6-9-12-15-18-21

Power C&J (RX: 60/40 ; SC1 : 45/25 ; SC2: 30/15 )
TTB / Leg raise / Knee raise

REST 3 MIN

AMRAP 3

15 Cal row
15x WBS ( RX: 9/6 ; SC1 : 6/3 ; SC2 : 6/3 )

AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

25/18 Calorie Row
Any time remaining in interval: Max Wallballs (20/14)

21 Deadlifts (60/42.5)
15 Box Jump Overs (60/50)
9 Push Jerks (60/42.5)

Stair Machine
Lv 35
15:00
Floors 32

Pull Up
10@200
5-4-1@190

Dip
10@200
10-5@190

Push Up
15-5-5

Squat
25

150 Crunches

400m Run
30 Wall Balls
30 Box Jump Overs
400m Run
21 KB Swings
12 C2B Pull Ups
400m Run
21KB Swings
12 C2B Pull Ups
400m Run
30 Wall Balls
30 Box Jump Overs