Pause back squat 5x3

Cleans

3 on the minute every minute for 18 minutes at 65-70% of max #185

Aamucardio: 50-40-30-20-10
Calories with assault bike
Double unders

OVERHEAD SQUAT
10-10-10

Bar is taken off the floor. Work up to a heavy set of 10. If you can’t overhead squat to full depth under load, then spend today’s lifting time working on flexibility in the position.

Post loads to comments.

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For Time:
9-15-21
Bar-Facing Burpees
Overhead Squats 40/30
Post time and Rx to comments.

Row 20k for time

10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up

Recommended weight is 70% 1RM.
Bench Press weight on the results.

400m run
20 box jumps 60/50cm
20 wall balls 30/20
400m run
30 pull-ups
2.5min rest

Friday, July 21

WOD

40-Minute Time Cap

Teams of 2

100 Deadlifts
100 Iron Mikes - (1,2)
100 Sit Ups
100 Double Unders - Scale 2:1
80 Hang Cleans
80 T2B
80 KB Swings 53# / 35#
100 Double Unders
60 S2OH
60 Burpees
60 HSPU's
100 Double Unders
800m Run

Rx - 95# / 65#
CRx - 135# / 95#

10 Rounds, 2 minutes bag work, 10 unbroken ring dips (messed up the watch on round 1, so that was 4 minutes instead of 2😂). 32:25,

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps