Strict press, bench press

A. Strict Press 3, 3, 3 ; rest 2 min

B. Bench Press Clusters 5.5.5 x5; rest 30 sec / 3 min

+

50-40-30-20-10

Unbroken Double Unders

10 Burpees

A. 95, 100, 95

B. 95, 95, 100, 100, 105

Wod: 4:40 this was a good wod to get in the open mind set. Sprint it out at the end. 

Front squat cluster

A. Front Squat Clusters 3.3.3 x3; rest 30 sec / 3 min

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14-10-12-10-8

Overhead Squat #65

Chest to bar pull ups

A. 155, 160, 160 

Wowzaa. This was hard.

Wod: 7:23

This was a fun one. Weird reps!!! 😜

PP, PJ, SJ complex

A. 5x Push Press, 3x Push Jerk, 1x Split Jerk x5; rest 2 min

+

12 Min AMRAP

4 Hspu

8 Burpee Box Jumps 20”

12 Kb Swings #35

MA. 120, 120, 125 (no s. Jerk), 125 (no s. Jerk), 120 (no s. Jerk) 

Wow. This was so much harder than I thought it was going to be. I really wanted 125, but it was just too many reps. Ugh! 

Wod: 8+2  

Just keep movin. 

Back squats, power cleans

A. Back Squat 7 sets of 5 reps; rest 2 min

B. Power Clean: Build to a max in 8 min

+

Max Power Cleans 90% of B in 8 min.

+

10 Toes to bar EMOM for 10 min (once you can’t complete 10 keep going at whatever number you finish at)

A. 170, 170, 170, 175, 175, 175(4), 175

Put my hands down quite a bit on these. I was getting out of the habit and now I'm gettig back into it. I think its cause there was SO many reps. 

B. 170 (matched my pr) 

This was not pretty, but I did it on my first try. Attempted 175x2 and failed. Someday... 

C. 26. @ 155. That was heavy!!! 

D. T2b: done 10, each min. 

Did some MU practice at home. Leaving the metal rings up to practice at home. I want these to come easier to me. Especially a few strung together. 

Tng squat snatches

A. Squat Snatch; 3 tng reps for 7 sets; rest 2 min

+

10-8-6-4-2

Power Snatch #95

20-16-12-8-4

Airdyne Calories 

A. 100,105(2),105,105,110,115(1),115(2)

These felt good today. I was good to practice tng, felt like I really had to focus on form.

Wod: 10:11 

This was fun! 

split jerk, strict HSPU, MU wod

A. Split Jerk 1 rep every 90 sec for 7 reps (use 85-90%)

B. Amrap unbroken strict hspu in 10 min

(1, 2, 3, 1, 2, 3….) so 1 unbroken then 2 then 3 then 1….

+

For time:

10 muscle ups

100 shoulder to overhead #55

2k row

A. @145

These felt good. The first couple i wasn't getting low enough and was working on that for the last ones.

B. 7 + 1 (1,2,3=1 round)

This was really good. They felt the best they ever have. Really good practice. Def the most strict HSPU I've ever done

WOD: 21:25 ugh.

Took me 6:00 to do the MU. Did 1 at a time. tried to string 2 together in the beginning and failed so i figured i'd just take one at a time. I need to practice them swung together! 9:09 row. I hate rowing!

Pause back squats, clean pulls

A. Back Squat: 5, 4, 3, 2, 1, 1

@ 33x1; rest 2 min

B. Clean Pulls 4 sets of 3; rest 2 min

C. Glute ham raises 5x6 rest 90 sec

+

12 Min AMRAP

200m Run

1 Rope Climb

10 Burpees

A. 155,165,170, 175(1), 175,180 

These were pretty hard. I put my hands down a lot. It's hard not to on the pause squats. 

B. 175,185, 185,195 

I haven't don't these forever. Devon was there giving me tips. That was good ause I always feel like I'm doing them wrong. 

C. Done 

Wod: 6 rounds 

This was a good cardio wod. The rope felt really high for some reason, maybe cause I haven't done them in so long.