Barbell complex @ 135# for 9min

10-1
Thrusters (75% body weight)
Burpees

EMOM 1 muscle up

Did 1rd w/ 150#, scaled to 135 after that. Only did 2 muscle ups

140 min
Warm up for 15 min

1.Strength
A. Back squat
Heavy set of 5
- 45 55 65 70 70 70 kg

B. Push press
Heavy set of 3

2.Metcon
10 x 2.5 min on / 1.5 min off:
A.
10 Cal ski
12-15 Chest to bar > 10
5 Devil's press 50/35 lbs > 30 lbs
Reps: 1 rnd, 1 rnd, 1 rnd, 1 rnd, 1 rnd + 1 cal

B.
15 Cal Bike
2 Rope climb
8 Box jumps 30/24
Reps: 1+3 cal, 12+2+8+8 cal, 7+2+8+15 cal, 2+8+15+2 rope, 8+15+2+8+2 cal

3.Accessory
A. Hip flows + shoulder CAR's

B. EMOM7: abs

Buy-in: 5/3/1 Wk1 Press
110x5, 125x5, 140x5+ (7)

WOD:
7x150m row
Times: 27.2, 27.8, 26.9, 26.8, 26.5, 26.3, 26.3
*rest was approximatley 1 minute between Rds
*Damper set on 7 for 5 of the rows and 8/9 for last 2 rows.

Cash out:
Tabata push ups
21, 14, 9, 9, 6, 6, 6, 6

Strength
Back Squat; 8-6-4-8-6-4; rest 90-120 sec; wave-load the sets
WOD
10-8-6-4-2 reps of each for time:

Muscle-up (jumping MUs)
Sandbag Weighted Lunge (50′s/30′s)

Notes
One right lunge + one left lunge = 1 rep
Scale the muscle-ups to transitions if you’re close.

BS: 135, 145, 155; 145, 155, 185
WOD: 7:38 (Jumping MUs. Lunges @ 52#)

Press 5-5-5 @52.5kg
Push Press 3-3-3 @ 62.5
Push Jerk 1-1-1 70kg
Max kettle bell swings @ 24kg = 91

21-15-9
Dumbbell Thrusters- 30 lb
Pull ups

Thoracic Flow 2.0 video and Kangaroo Flow video

find your daly max HSC

For time:

400m run

5 rounds of:
5 pullups
10 Pushups
15 Situps

400m run

Then
4 rounds of:
25 lunges
25 K2E
Every time you drop from the bar do 2 burpees

Did 16 Burpees

Metcon:

5 Rnds: 250m row, 10 Burpee Box Jumps (24"), 10 SDHP (95lbs), 10 Thrusters

Time: 31:30