Strength

Front Squat 7rm - 80 lbs

DB Rows 3x max reps - 30 lbs reps - 8,6,5

Wod

5 Rounds

10 Kettlebell Swings 70/55 *Russian Style - 45 lbs

Sprint *To the black and back

5:21 min

Wod

9 minute amrap

3 power cleans 135/95 - 85/80 lbs
6 push ups
9 air squats

7 rounds

Strength

Clean 3rm - 83 lbs
3×3 @ 90% of 3rm

Wod

10 Rounds
10 Ground to Overhead with 45/35 Plate - 25 Plate

5 Toes to Bar - Knees to Chest

12:34 min

Wod

As many repetitions as possible in 12 minutes of…

40 Burpees

30 Deadlifts 135/95 - 45

30 Burpees

20 Deadlifts 225/145 - 75

20 Burpees

10 Deadlifts 315/215 - 95

As many Burpees as possible in the time remaining

Score is total repetitions.

142

14 min EMOM (every min on the minute)
ODD min: 3 Muscle Ups or 6 Pull Ups 6 Dips (I did dips/PUs)
EVEN min: 3 Squat Snatch @ 75% of 1RM (65#) Need to improve my snatch, getting under bar and squat portion

5 Rep Max

120 min
WU for 20 min

1.Back squat
A. Back squat – build to a new 1RM in a 25 minute window, rest 3 – 5 minutes between sets
Result: 90 kg

REST 5 minutes
B. Back squat – as many repetitions as possible @ 85% of A
Result: 10 x 77 kg

2.Strict handstand push up (HSPU)
A. Deep strict deficit HSPU – 1 @ deepest possible deficit
Result: abmat

B. Deficit strict HSPU – AMAP (as many as possible) @ 50% of deficit in A
Result: 10 reps - abmat + 2 x tekniikkakiekko

3.Chest to bar pull up (5 minutes)
A. Chest to bar pull up (kipping) – 2 x max reps in 40 seconds, rest 40 seconds between sets
Result: 14 + 12 = 16

4.Cool down (10 minutes)
A. Easy row or Assault bike for 10 minutes, HR < 140

4.19 mile run
avg. speed of 6.84 mph

Overhead Squat
7x2 progressive in weight
1 attempt at either BW OHS or Max Reps at BW

Did not go for max reps at bodyweight. failed at 235 and hit 225. no pr

Conditioning
"Jeremy"
21-15-9
OHS 95#
Burpees

5:20

5 rep max