3 attempts at 1 rep max of:

Back Squat - 295 lbs
Press - 105 lbs
Deadlift - 365 lbs

Sprint Intervals:

100m - 5 reps - all between 14 and 16 seconds
150m - 3 reps - 20.66, 20.43, 21.50
60m - 3 reps - 8.7, 8.3, 8.4 (slow - last 150 rep killed me)

100 Burpee Challenge Day 98

3rds:
1 minute Deadlift @ 225 (20, 20, 20)
1 minute rest
1 minute HSPU (10, 10, 10)
1 minute rest

AMRAP with skill and Bodyweight movement

7:00 AMRAP
35 Double Unders
10 Burpees

Lantern Run
21 Thrusters
21 Pullups
Legion Run
15 Thrusters
15 Pullups
Stoplight Run
9 Thrusters
9 Pullups

Shoulder Press
5 @ 75% of 1RM - 135#
5 @ 80% of 1RM - 145#
5+ @ 85% of 1RM - 155#

WOD
For time (12 min. cap)
10 Rounds:
15 Pushups
100M Sprint

For time:

10 rounds of:

10 pull-ups
10 ring dips
10 push-ups
10 squats

Time: 25:53

BB Gymnastics

7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

115/135/135/135/155(f)/155/155

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

Paralette HSPU
4/2 4/1 3/2 2/2
weighted pullups alt grip
53/53/70/70
reverse hypers on GHD
20x4