Lord, Help Me!

IMG_1834 2

Weightlifting
Push Jerk (4-4-4-4)

Start @80% and work up. Touch and Go!

Red
5 Rounds for time:
12 Back Squats 155/105*
12 Chest to Bar Pull Ups
*BS taken from the floor.

White
4 Rounds for time:
12 Back Squats 135/95*
12 Pull Ups
*BS taken from the floor.

Blue
3 Rounds for time:
12 Back Squats 95/65*
12 Band assisted Pull-ups/Rng Rows
*BS taken from the floor.

The fine details.

DSC_0945

Weightlifting
EMOM for 5 minutes:
5 Deads @ 75%.

Red
2 Rounds for time:
1k on AAB/ 500m Rower
25 Kettlebell Swings 70/53lbs
20 Walking Lunge Steps w/ KB in Front Goblet Hold

White
2 Rounds for time:
1k on AAB/ 500m Rower
25 Kettlebell Swings 53/35lbs
20 Walking Lunge Steps w/ KB in Front Goblet Hold

Blue
2 Rounds for time:
1k on AAB/ 300m Rower
18 Kettlebell Swings 35/26lbs
25 Walking Lunge Steps

THA LIGHT!!

DSC_0915

Weightlifting
Back Squat (4-4-4-4-4)
@85

Red
For Time:
50/40 Calories on Rower
40 Handstand Push Ups
30 Thrusters 95/65lbs
20 Muscle Ups

White
For Time:
40/30 Calories on Rower
30 Handstand Push Ups feet on box
20 Thrusters 95/65lbs
20 Muscle Ups on low rings

Blue
For Time:
30/20 Calories on Rower
25 Stink Bugs
20 Thrusters 75/55lbs
20 Strict Pull Ups
20 Ring or Box Dips