Front squats/rowing

Front squats
1-2-3-4
1-2-3-4
All reps @225

The idea was to do this rep scheme at my 5 rep max. I didn't find a 5 rep max anywhere. My 3 rm is 245 so I was torn between 225 and 235. I went with 225 and probably could have done a bit more. 230 would have probably been better.

Row 2000m
7:46

My quads were dead. I wanted to quit so bad after 500m. I need some rest and recovery. My body feels drained.

200m/push press/ring dips

3 rounds
200m run
21 push press 95#
12 ring dips

6:15

This was so tough. The pp ring dip combo nasty. I had to break up my ring dips after the first round. I even had to break up my push press on the last round.

Competitors class
We worked on muscle ups and hand stand walking. I got 29 feet on hs walk. Not bad.

245# clean & jerk PR

185# snatch PR

Olympic Total

Snatch 1-1-1
155-185(pr)-190(f)

Clean&jerk 1-1-1
210-245(pr)-250(f)

185+245=430#

This was a great day for me.

Deadlifts/400m/double unders

4 rounds
15 deadlifts 225
400m run
30 double unders

11:30

I did my first two rounds of deads unbroken and then did 8-7 and 6-5-4. I tripped up on my 30th dus on round 1 then got the rest unbroken. I ran all my 400s in about 140. My lower back was on fire.

I then did a set of Max rep double unders and got 124. Not too bad but I can do better.

Cindy

20:00 AMRAP
5 pullups
10 pushups
15 squats

29 rounds + 5 pullups

This was a good PR. I got 26 and change about 6 months ago when I was extremely sick. I really think I can get 30 next time. Very happy with this score.