sunday, october 21 - front squats, pull-ups, deadlifts, push jerks, hand-release push-ups

Rx -
Three rounds for time of:
5 Front squats, 165/140#
18 Pull-ups
5 Deadlifts, 225/190#
18 Toes-to-bar
5 Push jerks, 165/140#
18 Hand-release push-ups

Competition -
Three rounds for time of:
5 Front squats, 135/115#
18 Pull-ups
5 Deadlifts, 205/175#
18 Toes-to-bar
5 Push jerks, 135/115#
18 Hand-release push-ups

Performance -
Three rounds for time of:
5 Front squats, 115/85#
18 Pull-ups/Ring rows
5 Deadlifts, 155/115#
18 Knees-to-armpits
5 Push jerks, 115/85#
18 Hand-release push-ups

Fitness -
Three rounds for time of:
5 Front squats, find weight
18 Pull-ups/Ring rows
5 Deadlifts, find weight
18 Knee Raises
5 Push jerks, find weight
18 Push-ups, elevated if necessary

Prep -
Review/make up day