A.1. Deadlift 5x2 @ 21x1 w/ 1 min rest
A.2 Weighted Ring Dips 5x5 w/ 1 min rest
*if you cannot do weighted do 3+ strict, if you cannot do 3 strict then nperform 5 neg. @ 1/4 bw or just bw then
3 rounds of
2:30 amrap of
5 Power Snatches95/65
5 Push ups
rest 3 minutes after each round
*this should be 2:30 of 90-95% effort! No breaks, no rest. If you cannot do the PS at 5 unbroken for the 2:30, go to 3 reps.

A1. 295

65#5.5+5.5

165# push jerk 1rm

"swizz"
3 rounds for time
15 KB Swings, 2/1.5 pood
30 hand release push ups
50 double unders

Sub knee raise jumps

14:08

5 rounds of
15 Thrusters, 95/65
200 meter run
20 pull ups

Rx'd weight. Blue band pull-ups

Thrusters suck. Hard workout.

29:34

165 front squat 1rm

"dt"
12 deadlifts
9 hang cleans
6 push jerk

2 rounds @ 135
3 rounds @ 115

Cindy

12 round + 8 push ups.

Ran about 2 miles 10 minutes before

No band but inward grip pull ups and not all chin to bar.

Bench press 5@140# 3@160# 4@180#

Back squat 5@200# 3@225# 3@250#

"Unscared" 3 rounds of: 10 dead lifts, 40 wall balls

12:53@185#

Shoulder press 80# 3 90# 3 100# 5
3 sets of 15 ring dips

"frenchy" 5 rounds 15 OH squats 12 Burpees 14:47 75# 2 rounds 65# 3 rounds. Shoulders tired legs okay.