Front Squat 5-5-5-5-5 (65-75-85)

Then,

4 rounds(ONLY 1 bar)

10 burpees

10 overhead squats 95/65 <--55#

Run 400m

10 KBS 2/1.5p <--1p

10 Thrusters 95/65 <--55#

1 x 5rm deadlift 5 RM

Push Jerk 5-5-3-3-1-1 (55-65-75-85-95-100)

Then,

4 Rounds

15 Burpees
20 KBS 1.5/1p
25 Supermans

14:37

For the push jerk, I need to work on going under the bar (straight up and down) rather than lunging forward.

5 Rounds for time:

400m Run
12 Deadlifts (205#/145#)
9 Handstand Push-ups

Front Squat
3-3-3

AMRAP 8 Minutes
Dips
Front Squats @50% 1RM
increase reps by 1, each round. i.e. round 1: 1 dip, 1 front squat, rnd 2: 2 dips, 2 front squats, etc. Score is total COMPLETED rounds

83-93-103

Spinning for 30 mins.

Run 1 mile

100 jump ropes
60 traveling lunges
30 push-ups
60 squats
20 arm lifts w/ 12.5 lbs each arm
1 lap carrying 60 pounds
20 burpees

Run 400 in-between each exercise

1RM Front Squat

78kg
171.6#
6# PR

Warm Up:

3 Rounds:
250m Run
25m IW
30 Air Squats
25m TS
15 Push Ups

10 SPT

8x Planks (20/10R)

WOD:

20min AMRAP

5 High Hang Cleans
8 Sumo Deadlifts
15 AMRAP Sit Ups

I used just the bar. This will change quickly
21-15-9 for time
Thrusters
Pullups