Strength:
EMOTM 10
minutos pares: 3 hspu con elevacion 5cm
minutos impares: 10seg L-sit
WOD
5 rounds for time
15 towel pull-up
15 burpee
(hice en 15min)

A. Build to 1RM Squat Clean in 15 min
+
12' AMRAP
5 Ring dips
10 Box jumps
15 KB swings, 70lb

A. 310
+
8+6

Push/Split Jerk
8x3
Worked up to 205

3x 5min AMRAPs, for total complete rounds
6 Front Squat 165#
9 Pull Ups
200m Run

7 full rds

Pre-WOD
* 1 mile run

WOD (20,18,16...2)
* KB swings (50 lbs)
* Burpees
* Jumping jacks
* Sit-ups

Warmup
3 rounds of Cindy

WOD
10!
Thruster (95/65)
30 DU b/t each set

RX. 10:28. DUs were pretty smooth.

10-9-8-7-6-5-4-3-2-1
KB Swing (Used a 16 kg KB)
Burpee Box Jump (Did burpee box jump overs)
GHD Sit Up

Finished in about 18 min

20min AMRAP
2 Muscle Up
4 HSPU
8 KB Swing 2pd

12rds even.

Jerk Drive
5 Sets of 3 Repetitions

Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed between sets.

Deadlift 1RM (Got to 205#. PR!)

5 Deadlift (Used 155# bar)
10 Pushup (Tried very hard to do strict pushups, then scaled down to knees. Did about 8 per round)
10 Rounds (Time cap 12 min. I honestly did not count my rounds. Just worked as hard as I could for 12 min.)

Group warm up, then,

For time,

Using ONE bar<--35

Run 400m

30 Shoulder press 75/55

Run 400m

30 Push press 75/55

Run 400m

30 Push jerk 75/55 broke 10's