Barbell Rows:

3 sets:
5 x 40 kg
5 x 45 kg
5 x 50 kg

Bicep Curls:

3 sets:
5 x 20 kg
5 x 25 kg
5 x 27,5 kg

fell 1.5 miles in, had to make it back on my own. bloody wrist, elbow, knee, and whiplash from my head smacking hte cement. Out of commision for days.

Pre-WOD:
-Find 1 Round Max Back Squat
-Find 1 Round Max Strict Press

WOD - 5 Rounds For Time:
-10 HSPU
-50 Double Unders (modification= 4 burpees + 50 singles)
(12 minute cap)

AFAP 6 rounds of
3 Squat Snatch (10 kg)
200m Sprint

Heavy
Snatch
3-3-3-3-3-3

2 reps:

70% 26kg
80% 30kg
85% 32.5kg
90% 33.5 kg

EMOM 12 minutes: 3 reps @70%

5 x 30kg
5 x 40kg
5 x 30kg
5 x 30kg
5 x 30kg

Pre-WOD:
-Work up to a heavy combo of:
Dead Lift
Hang Clean
Jerk

WOD - 10 Minute AMRAP:
-12 Dead Lifts (#135/95)
--9 Hang Cleans
--6 Push Jerks

Post: 3 rounds of:
-1 minute Plank
-1 minute Sit Ups

4x4 Deadlift at just below the knee - 365
Barbell flutter kicks @ 135

other misc work

WOD - Every Minute On The Minute For 12 Minutes:
- 5 Clean & Jerks (As heavy as possible)

Post:
-Tabata Row
-Tabata Push Ups
-Tabata Sit ups