Back squat

Work to a heavy 1 Rep, then 3+ sets of 3 beginning at 70% and adding 10 – 20 pounds each set as you can. Finish with 2 sets of 5 @ 50% of the heavy 1 rep.
Back Squat (3 Reps @ 70% of above)
Back Squat (3 @ 10 – 20 # more)
Back Squat (3 @ 10 – 20 # more)
Back Squat (2 Sets of 5 @ 50% of Heavy 1 Rep)

270 x 1
190 x 3
200 x 3
215 x 3
140 x 5 x 2

Snatch + Run/Double under/Ring dip/Pull up/Wall ball/Lunge

Snatch - 15 minutes to heavy single
165

For time:
Run 800m
100 Double Unders
15 Ring Dips
20 Pull Ups
30 Wall ball, 20lbs, 10' target
40 Front Rack Lunges 95/65

10:29

Bench/Step up/KB swing/Run

Might have benched or something

Metcon (AMRAP – Rounds and Reps)
AMRAP in 13 Minutes
3 Close grip bench press
10 Weighted Alternating Steps Ups, 35lbs DBs
15 Russian Kettlebell Swings 53/35
Run 200m

5 rounds

Run/Toes to bar/Ring dip/Double under

“Gymnastics Warm Up”
3 Sets of Each
Kick to Handstand x 5
Parallette Push Ups x 10
Tripod or Frog Stand x 10 seconds
Overhead Squat x 10 (PVC up to Barbell)
Kettlebell Deadlifts x 10 (53/35)
Tuck L Hang x 10 seconds

Metcon (Time)
5 Rounds
Run 200m
10 Toes to Bar
10 Ring Dips
30 Double Unders

10:50

Clean + Back extension + Run + Hammer Curl

Clean + hang clean to 185

Clean
190-195-200
Missed twice at 205

Back extension + hip extension
3 sets of 15, unweighted

EMOM 5
1 shuttle sprint

Simultaneous hammer curl, 30lbs DBs
?x10

Snatch + Back squat

Snatch + hang snatch + overhead squat
Small jumps to 145
135, 140 drop sets

Back squat- doubles
230-240-250-260
No belt for 230-250

Burpee/Push press/V-up

Might have benched, or something

4 Rounds
10 Dumbbell Burpees
10 Dumbbell Push Presses (left arm only, right arm hurt)
10 V – Ups

6:13

Deadlift + Deadlift/Ring dip/Box jump/Run

Deadlift
Was supposed to hit a set of 5, hit 2 at 325 and didn't feel very good

AMRAP in 12 Minutes
7 Deadlifts 185/115
7 Ring Dips
7 Box Jumps 24/20
Run 200m

5 + 21

Pull up + Row/Wall ball/Pull up

5 Sets of Max Effort Strict Pull Ups
Rest as needed. Score = Total Reps
Didn't write it down

Metcon (Time)
Row 750m
Then 21 – 15 – 9
Wall Ball Shots 20/16
Pull Ups
Didn't write it down

Chest supported row + Hammer curl + DB bench + Split squat

Chest supported row (DBs), sets of 10
15lbs-20-30-35-35

Hammer curl
3x8/arm, 25lbs

DB bench, neutral grip, sets of 10
30-35-35-35

Rear foot elevated split squat, 8/leg, DB in each hand
20-30-35

Airdyne + Klokov press / Reverse fly + Hammer curl + Triceps extension

AM
15mins Airdyne
Klokov presses, set of 5
65-75-75-75

PM
Reverse fly 3x12, 15lbs
Hammer curl 3x12/arm, 20lbs
Triceps extension 3x10, one 35lbs DB

Snatch + Accessories

Snatch up to 155
Couple of very close misses at 160

3x10 barbell curl, 45lbs

Plate triceps extension
25lbs x 10reps
35lbs x 10
45lbs x 10

Plate reverse flies
3x12, 10lbs plates

Back squat + Row/Burpee

Back Squat (4 Sets of 3 @ 85%)
255lbs

Metcon (AMRAP – Reps)
3 Rounds
3 Minute Clock
Row 500m
Then AMRAP Burpees
Rest 3 Minutes

Score = Total Burpee Reps
70

Shoulder press + Run/Bench press/Ring row

Shoulder Press (3 Sets of 10)
3 Sets of 10 across; go heavier than 5/29 if possible.

87lbs
Nervy down whole arm in 2nd set

AMRAP in 12 Minutes
Run 200m
10 Bench press, 95lbs
10 Horizontal Ring Rows

4+10

Deadlift + Power clean/Box jump/Ring dip

Deadlift (Work to a Heavy Double)
325

Deadlift (Two Sets of Three @ 80% of above)
265

Metcon (Time)
“Jumping Elizabeth”
21 – 15 – 9
Power Cleans 135/95
Box Jumps 24/20
Ring Dips

8:46

Back squat

Back squat
3x2 at 90% - 270, used belt
3x5 at 75% - 225, no belt

Clean + Double Under

EMOM for 7 Minutes
1 Clean Pull @ 75% – 80% of 1RM Clean and Jerk
1 Low Hang Clean
1 Front squat

170lbs

Metcon (Time)
“Flight Simulator”
5 – 10 – 15 … 50… 15 – 10 – 5
Unbroken Double Unders
Add 5 Reps each round to 50 then back down. Must break after each set.

6:52

Pull ups + Run/KB swing/Pull up

5 Sets of 5 Dead Hang Pull Ups with a 5 second hold on the last rep of each set.

3 Rounds for time of:
400m Run
21 Russian KB swing, 2 poos
12 Pull-ups

8:15