150 wall balls for time

Deadlift 5-5-5-5-5 reps

I started these Deadlifts at 225lb, and worked my way up to 265lb. When I was done this set, I still had some left in the tank, and I should have tried going further, but I really didn't want to sacrifice my technique.

Definitely need to start at a higher weight down the road.

MetCon
4 min. AMRAP of:
Bear Complex (M185/W135)

8 rounds
—– 3 min. rest —–
5 min. AMRAP of:
6 – Pistols
6 – DeadHang Pullups

4 rounds plus 6 pistols and 1 pull up

Shoulder Press 3-3-3-3-3-3-3

In this case, I stuck predominantly to 135lb, and tried once at 145lb. Makes a huge difference to not have any assistance of hip extension!

snatch catxh heup lager en in the hole
Snatch up to 65

Clean jerk
In doubles upto 80

Back squat
3x5x110

Push press
60x3x5

Pullups
3x biomech dropset

Sunmørshallen

3-3-3-3-3-3-3

15 Minute Ladder

Bench Press - start at 75# + 10#/Rd

KB Swings- 53# (Add 1 rep per round)
Burpees (Add 1 rep per round)

21-15-9

Bent Rows 105#
Push ups
KB Swings 53#
Sit ups

10 Rounds

10 Push ups
10 Sit ups
10 Squats