Deadlift 5.5.3.3.1.1
5 min rest:
DU 50.40.30.20.10
HSPU 10.8.6.4.2

==========================

275/315/335 for Deadlifts (1 rep should have been higher but just wasn't feeling it today)

The HSPU took me forever...but I got through it

Softball Game

"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

Midline Conditioning
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (32/20kg)

3-2-x-1 seconds

20 min. to find one rep max back squat

5-5-3-3-1-1

135-185-225-255-275-315

315 is far from my one rep max but I have not squatted in a long while due to my broken back and was sharing the rack with four others so that’s where I ended up after 20 min.
then…

Graceish

30 clean and jerks #135

30 box jumps

Not pleased with the time but I’ve been out of it for a while. Things can only get better with harder training and consistency .

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10 Plate Sit-Up + 10 Russian Twist
2) 3-7 Chest Rings Pull-Up + 5sec Hold

RPE 3+ to 4

A: Snatch 2-2-2-2

B: Three rounds for time of:
35 Double-unders
25 Thrusters 95/65 lbs (Post Elements: 75/53 lbs)
15 Pull-ups

Scaling:
70 single-unders
25 Thrusters at #75
15 Pull-ups (with a green-band)

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)*

20 Front Squats (95/65)

Perform 4 Burpees on the minute.

*Only did 45 on the OHS

Do
5 pull ups (4-3)
10 push ups (8-7)
15 air squats (13-11)
In 1minute. How many minute you can keep that speed?

HSPU (6)
C2B Pull Ups (12)
Walking Lunges (24 - suitcase carry with 35# KB's)