ended up doing 315 with 50lbs bands

5 RFT
10 push-ups
10 sit-ups
10 back extenders (ryg bøjninger)

Push Press 5 x 2:

135, 145, 145, 155, 165

They were hard until I kept my abs tight. Once I tightened them up, the lift became almost easy. I was so much stronger and I could have gotten way higher!

Be sure to keep the abs very tight and go up in weight next time. 155 should be the first set.

Strength:

Back Squats: 4x225, 4x275, 4x315, 4x335, 4x355, 4x375

Metcon: 1 Rnd: 21 Back Sq (135lbs), 21 C2B, 42 DU, 15 Back Sq, 15 C2B, 30 DU, 9 Back Sq, 9 C2B, 18 DU

Time: 9:09

10 Overhead Squats *
10 Over-the-box jumps
10 Thrusters *
10 Power Cleans *
10 Toes to Bar
10 Burpee Pull-Ups
10 Toes to Bar
10 Power Cleans *
10 Thrusters *
10 Over-the-box jumps
10 Overhead Squats *

*75 pounds

Shoulder Press:
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM

Metcon: for time:
-35 pull-ups
-50 double unders
-35 wall ball
-50 double unders
-35 burpees
-50 double unders

Press: 105(5), 120(3), 135(1)
Metcon: 11:40

Back Squats:
5 @ 70%
3 @ 80%
1 @ 90%

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 35#
10 T2B

• Run 200M
• 10 Front Squat 95#
• 15 Ab Mat Sit-up
• 60 Single Jump Rope

Strength:
OHS: 1-1-1-1-1-1-1

WOD: Get Low
3-6-9-6-3
OHS (50% of 1RM)
Toes To Bar

TRAVEL WOD:
10-20-30-20-10
OHS (Use Towel or PVC): GET YOUR ASS BELOW PARALLEL!
Straight-Leg Sit-Ups

Back Squats: -Skipped
5 @ 70%
3 @ 80%
1 @ 90%

Metcon: 5 RFT (12 Minute Cap) - 25lb

5 Man Makers
10 T2B

Last set used 15lb for 2 reps