• 15 Min AMRAP of:
Handstand Push Ups 15 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
Walking Lunges 30 reps

For time:
21-15-9
Box jumps 24/20"
Strict Pull ups

30-20-10
Pistols Alternating
TTB

Warm Up

Strength / Skill:
5X5 Bench Press

WOD - 8 Minute AMRAP/10 minute clock:
- 5 Dead Lifts (#185/115)
- 10 Hand Release Push Ups
- 30 Double Unders
Note: Final 2 minutes of 10min clock: max hand stand push ups.

4 Rounds RX and 10 Hand Stand Push Ups.

Strength / Skill:
- 1x20 Back Squat (+5% of last weeks weight). If you missed the Wednesday squat day, add 5% to your previous weight. This is week #2 of the 1x20 Back Squat.
- 5x3 Bench Press

WOD - 7min Ascending Ladder:
- 3 HSPU
- 3 DB / KB Snatch (3reps right arm; 3 reps left arm)

- 6 HSPU
- 6 DB / KB Snatch
- 9 HSPU ... etc.
Ascend up until 7min clock expires. As heavy as possible on the DB / KB snatch.

• Tabata Row
• Tabata Situps

Missed squat day; so finished 2nd week of 1x20 back squat. WOD #35 DB, finished round of 12 HSPU / DB Snatch and 3 reps into HSPU before clock expired. 915M total on row, and lowest round of situps 8 reps, really died out on both row and situps toward the end.

1) Conventional Rack Deadlift 1RM. Rest 2:00
– Set so bar is just below your knees
– If you have chains or bands use them

Strength / Skill:
- Work up to a heavy set of 2 Hang Snatch

WOD - For Time:
- 50 KB Swings (#53/35)
- 40 O/H Weighted Lunges (#45/25)
- 30 Burpees to Bumper Plate
- 20 Hang Snatch (#95/65)
- 10 Strict Pull Ups

Another RX workout. 53# KB, 45# Bumper Plate for lunges, 95# for snatch and all strict pull ups. 45 years old, 6'5", 195# … I will take what I can get! Only worked 65# for snatch skill work as I am really trying to make sure I can catch it in a squat and progress from there. Mobility is not there, but it will get there dammit!

• 14 Min EMOM of:
Odd Min
BB Front Squats 85% 1RM 2 reps
Even Min
Strict Handstand Push Ups 3-5 reps + Kipping Handstand Push Ups 5-7 reps

• For Time:
Assault Bike 30 Kcal
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
BB Thrusters (40/30Kg) 30 reps
C2B Pull Ups 30 reps
BB Thrusters (40/30Kg) 30 reps
Plyo Box Burpees Jump Overs (50 cm) 30 reps
Assault Bike 30 Kcal

Leppäää

Strength / Skill:
-Work Up to a Heavy Clean & Jerk

WOD - OTMEM for as long as possible (20 minute cap):
-3 Power Cleans (#135/95)
-3 Front Squats
-3 Jerks

Post: 3 rounds
-15 Weighted Sit Ups
-15 Unweighted Sit Ups

This was a soul crusher!