Front squat 5-5-5 @ 65-95-125

Power clean + Hang squat clean 5x[1.1] @ 95-125-125-125-125 w/ 90 sec rest

Front squat 3-3-1F @ 125-145-145 w/ 2 min rest

11 rounds of:
5 pullups
10 pushups
15 squats

Didn't time it, just wanted to see where I was at w/ the upcoming Murph Day. Was defs feeling the leg burn by the end of this.

Clean & Jerk 6x[2.1] @ 45-49-49-53-53-53kg

Clean pull 2-2-2-2 @ 65-65-73-73kg

Clean + Front squat 3x[1.5] @ 53kg

Deadlift 5-3-2-2-1(Rx was 2) @ 155-205-235-260-275

Deadlift 3-3-3 @ 230 w/ 2 min rest

2x 5 power shrugs @ 155
2x 5 Romanian deadlift @ 95
2x 5 barbell row @ 95
2x 5 chinups
2x 5 good mornings @ 60

Team workout w/ Emerson (I did half the countable things, minus 5 shoulder to overheads, and all the runs)

100 russian swing @16kg
400m run
50 shoulder to overhead @65lb
400m run
50 burpee
400m run
50 shoulder to overhead @65lb
400m run
100 russian swing @16kg

20:02

Deadlift 5-3-3-2-2 @ 125-175-215-245-260

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

3x 5 power shrugs @ 125
3x 5 Romanian deadlift @ 85
3x 5 barbell row @ 85
3x 5 chinups
5 good mornings @ 85 (skipped last two sets because fatigued)

3 rounds of:
6 deadlift (155-175-175)
90 sec rest
6/arm kb overhead press @ 12kg
90 sec rest

Then 3 rounds of:
10/leg kb rack forward lunge @ 12kgx2
60 sec rest
30 sec max push press @ 55 lbs (23-20-18)
60 sec rest

Yay Oly class!

Hang Muscle Snatch 5-5-5 @ 20-25-30 kg

Power Snatch 3-3-3-3-3-3 @ 30-35-35-37-40(ugly)-35 kg

(Snatch Push Press).(Overhead Squat) 4x 5.1 @ 25-30-32-32 kg

For time:
10-1 (2x reps for double unders) of:
Double unders
Chinups
Dips (static bar)

19:05 Hell Yes Rx on a shoulder-dominant workout!

Front squat 5-3-2-5-5-5 @ 65-85-115-115-115-115

5 rounds, Every Minute on the Minute:
Minute 1) 15 Russian kb swings @ 16kg
Minute 2) 16 step ups (20")
Minute 3) 15 abmat situps

Back squat 10-5-3-1-1-1-F @ 20-50-70-80-85-85-(88)kg

85kg = 187.4 lbs
88kg = 194 lbs

Failed rep was just not deep enough. Was feeling unstable at my shoulders just holding the bar -- it's been a while since I went big on back squats. I obvs need to do this more often.

Deadlift 5-3-3-3-3-3 @ 135-185-225-245-245-245 (3-rep PR!!)

Deadlift 3-3-3 @ 200 w/ 2 min rest

Power shrugs 5-5-5 @ 135
Romanian deadlift 5-5-5 @ 75
Barbell row 5-5-5 @ 75
Chinups 5-5-5
Barbell good mornings 5-5-5 @ 75