5 Rounds for time of:
15 225 lb deadlift (135lb)
20 24" box jump
25 pull up (purple band)

EMOTM for 15min
1 Snatch
2 OH squats
Started at 65#, mixed in 70# and made an attempt at a 95# snatch.

Post WOD:
Muscle-up practice, ring dip and pull-up work.
6 100m sprints

Only did 4 100m sprints focusing on form, added a 200m cool down
pulled a quad yesterday

50 hrpu
5 hang cleans @60
10 chest to bar pull ups
50 push ups
10 hang cleans @60
20 chest to bar pull ups
50 Diamonds
15 hang cleans
30 chest to bar pull ups
50 Diamonds
15 hang cleans
30 chest to bar pull ups
50 push ups
10 hang cleans
20 chest to bar pull ups
50 HRPU
5 Hang Cleans
10 Chest to bar pull ups

10 Bar facing burpees

15 Power snatch 105

20 Wallballs 20

Run 200m

3 Rounds

15:03

Then 5x225, 3x295, 3x295, 3x295, 3x295, 3x315 DL work.

5 rounds:
12 med ball cleans 9/6 kg
500 m ski
12 push ups
500 m row
2 min rest

Strength: 15 minutes to establish a 1RM Back Squat.

-then-

For time:
9 Thrusters (135/85)
50 Double-Unders
7 Thrusters (135/85)
50 Double-Unders
5 Thrusters (135/85)
50 Double-Unders

155
7:07 Rx

Deadlift 3x5r @ 77,5%
3-4min Recovery

5 minutes Snatch Balance practice.

-then-

4 rounds for time of:

400m Run
15 Chest-2-Bar Pullups

*Post Times.

Erin W – 11:55 (sub GHD situps for c2b)

Back Squat

2-2-2-2-2; Pause for 5 seconds at the bottom of each squat

*Post heaviest load

• then -

10 Minute AMRAP

7 Strict Dead Hang Pullups
7 Strict Presses (95/65)

*Post rounds.

75-125
3 + 4 pull (red)

Cash in : 10 handstand walks
30-20-10

30 deadlifts / 225lb
30 wall ball/ 20lb
30 burpee box jumps
20
20
20
10
10
10

13 minute cap : made it to 1 out of 20 burpee box jumps
Burpee box jumps are awful.