Sumo Deadlifts

5 (65k)
5 (85)
3 (95)
3 (100)
2 (110)
1 (120)
1 (125)
1 (125)

then

3 rounds
20 x lunge holding 20k plate
20 x 1 leg squats 2 x 10DB - alternating legs
20 x knees to elbows

Pre-WOD:
-Bench Press (#135/95)
-100 reps**
**every time you break, row the same number of calories as your last bench press set.

WOD - 5 Rounds For Time (15 minute cap)
-40 Double Unders
-15 Hand Stand Push Ups
--5 Dead Lifts (#275/175)

No class on Wednesday, move to temporary location on Thursday at the Southeast Corner of Coit and Arapaho.

2 reps:

38,5 - 44 - 46,5 - 50

EMOM 12 minutes: 3 reps 38,5kg

3 reps:

30 - 35 - 37,5 - 42, 5

EMOM 10 minutes: 4 reps 30 kg

3 x max pull ups

7 - 5 - 4

EMOTM for 20′
Even minutes: 5 Front Squats @35kg
Odd minutes: 20 Push Ups

first odd min: 20 push-ups, after: between 10-15

400m run
20 goblet squats 20k
400m run
20 good mornings 20k

12 x every 60secs 2 x 55k back squats

8 x every 60 secs 2 x DL 90k

3 x
20 weighted stepps 2x10k plates
15 burpees
2 mins ab mat situps

Pre-WOD:
-Work up to a heavy snatch plus 2 overhead squats

WOD - For Time:
-50 Box Jumps
-40 KB Swings (#53/35)
-30 O/H Squats (#95/65)
-20 Burpees
-10 Man Makers (#45/25)

3 reps:

60 - 70 - 75 - 85

EMOM 10 minutes: 4 reps 60 kg

2 reps:

32,5 - 36 - 38,5 - 41

EMOM 12 minutes: 3 reps 32,5kg