Front squat 5-3-3-2-2-1(F2)-F @ 85-115-135-145-155-165-165

Quads and hip flexors felt super fatigued today from the get-go

Push press 6-4-2-6-4-2 @ 85-105-115-105-115-130

13 min AMRAP:

20 alt DB snatch @ 25

10 left DB push jerk @ 25

10 right DB push jerk @ 25

5 rounds + 14 reps

Front squat 6-4-2-6-4-2 @ 125-135-145-130-145-160

3x AMRAP:

60 sec ring rows

60 sec med ball thrusters @ 14lb

60 sec bent over row @ 65

60 sec front squat @ 65

60 sec rest

21-15-14-11

23-17-16-14

24-19-15-15

204 total reps

7x:

5 fist pushups

20 abmat situps

10 ring rows

20 air squats

12:43

100 cal bike in 13:37 (The Flash)

Deadlift 5-5-5-5-5 @ 175

Max deadlift @ 175 (11)

For time:

5x:

10 deadlift @ 125

10 box jumps @ 20"

8:26

Push press 7-5-3-7-5-3 @ 65-95-115-95-115-125

5x every 3 minutes:

10 push press @ 75

15 pushups

20 box jump overs @ 20"

1:55, 1:54, 2:08, 2:18, 2:24

push press was fine

pushups had me at round 3

box jumps got real rough at round 4

Front squat 7-5-3-7-5-3 @ 65-95-115-95-115-125

For time:

30-20-10:

Front squat @ 95

Russian swing @ 16kg

Run 400m after each round

jfc that last run was hard. Also that first set of front squat. Also the whole thing.

10 min EMOM:

5 hang power snatch @ 55-65-65-(75F2)-75-(75F1)-65-65-65-65

12 min AMRAP:

8 front squat @ 65

8 push press @ 65

8 cal bike

4 rounds + 17 reps