Front Squat
10x5 135lbs
1x1 working up to 295lb dead lift
5x5 snatch
75-75-75-95-95

5 x 500m Row 1:1 work to rest
1:37
1:38
1:39
1:39
1:39

500m Row
Air Squat (40)
Sit-Ups (30)
Push-ups (20)
Pull-ups (10)

Class with Chelsea. Abs hurt already.

A. Snatch - build to tough single
+
10' AMRAP
3 Power snatches, 125lb
6 HSPU
9 Ring Dips

A. 215
+
6 + 4

A. Front Squat 1 RM
+
500m row
rest 90 sec
500m row

A. 325
+
3:05 (1:31, 1:34)

50 burpees
100 pull ups
200 push ups
300 airsquats
50 burpees

Strength
Bench press
6-4-2-5-3-1
4&5 and 2&3 same weights

65, 85, 95, 85, 95, 100 (PR)

WOD
3RNFT
25 Band pulls (blue)
30s rest
15 Ring push ups
30s rest
10 Strict pull-ups
30s rest
10 HSPU

Red+blue band, 1 abmat

Metcon 1:

7 Rnds: 10 Bench Press (135lbs), 10 Barbell Rows (135lbs)

Time - 11:34

Metcon 2:

7 Rnds: 10 DL (185lbs), 15 Games Pushups

Time - 7:45

snatch balance and snatch grip DL – 3 reps EMOM x 12 min at 50% 1RM (even minutes snatch balance / odd minutes DL) (65 #)

then,

“Over the Box”

For time:

7 rounds of:
7 OHS (L3, L2 or L1)
7 Box jumps (24/20)

I am going to forget this wod happened (first time I was disappointed in myself)