15 Minute AMRAP

10 OHS #95/65
20 Sit ups
30 DU

7 rounds + 3 Reps

Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 2X3@80%, 1X2@85% – based on 1rm Front Squat, rest 90 sec.

Push press 3-3-3-3-3-3-3 reps

I started with 135lb, and worked my way up to 155. From there, I tried getting up to my 1-rep max of 175, but really struggled with that. Went down to 145, really struggled with form, and back I was, doing 3 reps at 135 again.

I really, really need to push myself further on shoulder exercises, as they are seriously out of balance.

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

For the purposes of this WOD, I really emphasized the cue "get under the bar". Despite my improved technique, I was still only able to get three reps of Squat Cleans at a time before I really began sacrificing my technique. For Box Jumps, I broke my sets into groups of 10, especially when it came to a set where I fell and hurt my leg.

The complete set took approximately 18:00 to complete.

150 wall balls for time

Deadlift 5-5-5-5-5 reps

I started these Deadlifts at 225lb, and worked my way up to 265lb. When I was done this set, I still had some left in the tank, and I should have tried going further, but I really didn't want to sacrifice my technique.

Definitely need to start at a higher weight down the road.

MetCon
4 min. AMRAP of:
Bear Complex (M185/W135)

8 rounds
—– 3 min. rest —–
5 min. AMRAP of:
6 – Pistols
6 – DeadHang Pullups

4 rounds plus 6 pistols and 1 pull up

5 rounds

1min Max cal row
1min Max push ups
1min Max ski
1min Max DU
1min Rest

8 Rounds EMOTM:

8x Bar over Burpee
4x 8m Shuttle run
8x Front Squat
8x Push Press
Rest

Shoulder Press 3-3-3-3-3-3-3

In this case, I stuck predominantly to 135lb, and tried once at 145lb. Makes a huge difference to not have any assistance of hip extension!