120921

AM

5 rounds

15 Front rack lunges(95/65)

30 DU

7:20 (95#)

PM

BB Gymnastics

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.

135

Strength

1a) 3XME Bench Press @ 85% of 120905 – rest 75 sec.

Did not have it today. Got 1 at 175 then went down to 165 and only got 2 on each set.

1b) 3XME Strict Pullups @ 75% of 120905 – rest 75 sec.

60# 3, 3, 2 reps.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.

4 rounds + 7 deads + 12 burpees. I think I cried during this. Deads were awesome though and UB.  They felt better than they have in a while.  The burpees just sucked.  Should have pushed a little harder. Very hard though.