5 rft

10 KB swings 70#
15 box jumps 24in
20 floor wipers

Back Squat


10-5-5-5-3-3-3
65-95-135-155-160-165-170(pr)

tabata
ring sit L-lifts
reps: 10-9-9-9-7-7-6-6

Tech Day

3x3 power snatch from blocks 85-95-105
3x3 drop snatch all at 85# struggled to get these right. Fast stop at bottom lock out. My bottom position is better than ever thanks to re training bad habits and protecting my back.

20 Min goat EMOM for HSPU
perfected the kip, worked on getting some strict 32 hspu in the wod

EOB WOD

5rft
10 KB swings heavy
15 box jumps
20 sit ups

Thruster 3-3-3-1-1-1
95-115-125-135 (pr)-140F

then:

50-40-30-20-10 cal row
50-40-30-20-10 DU

15:11 RX pukie

CF mainsite

3 rft

400m run

15 squat snatches 55#

9 HSPU

21:16 RX

3/1/11

deadlift

5-5-3-3-3-1-1

135-185-225-245-255(2)-265(F)-245

strict muscle ups w band then 10 HSPU kip only as needed