For time do:
75 situps
150 squats
75 situps

Do 7 rds of the following::
7 handstand pushups
7 thrusters (1/2 BW / 1/4 BW)
7 knees 2 elbows
7 deadlifts (1/2 BW / 1/4 BW)
7 dumbbell swings
7 pullups

30 min row, choose your pace

Thursday morning and it’s time for box squats.

Resistance Training:
Banded Box Squats
Purple Band, 1 Knot
69% of 1RM
150 LBs
10 rounds, 2 reps per round

Extras:
3-3-3 SS Bar Squats (155 LBs, 205 LBs, 205 LBs)*
10 Clean from Knees (35 LBs Bar)
30 Weighted Sit Ups (45 LBs)
30 Reverse Hypers (160 LBs)

Then … with the 6 AM’ers
3-3-3 Dead Lifts (275 LBs, 275 LBs, 295 LBs)
50 Thrusters (45 LBs)^
40 Thrusters (55 LBs)^

*The SS bar is a new squat bar we got at the gym. Pretty cool (and weird). I will find a link to it later.

^Goal is to get these numbers with as little rest as possible (unbroken is the ideal). I did ok on this but was a little tired. Need to push through more and stop less next time.

Time to get some rest. I was privy to what’s coming tomorrow and it’s a freaking doozy … and then some.

1 min on / 1 min off (max reps possible):
- Sit-ups.
- Air Squats.
- Push-ups.
- Box Jumps (24"/20").
- Strict Pull-ups.
- Double Unders.

WOD
"Baseline"

Row 500 m

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

30sec L-sit
9 box over burpees
10 hspu (deficit ladder)

1 rft (10min cap)

8 deadlifts @ 120kg
7 rounds around bar with 2x20kg kb in front rack
6 deadlifts
5 rounds around bar
4 deadlifts
3 rounds
2 deadlifts
1 round

7 clean and jerk @ 70 kg
6 rounds around bar with 2x24kg kb in front rack
5 clean and jerk
4 rounds
3 clean and jerk
2 rounds
1 clean and jerk

6 snatch @ 60kg
5 rounds around bar with 2x32kg kb in front rack
4 snatch
3 rounds
2 snatch
1 round

Skill - Ring Dips and Pistols: superset 3 x5
20 minute AMRAP
5 ring dips
10 wall ball
15 weighted situps
20 double unders

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups ( 2 Muscle Up Attempts)