Sorry for the late post. Hardware challenges.

Monday
Front squat 5x5
Sled 5x2

B) 5 rounds not for time 20 min cap
Max reps bench press bw/75% of bw, 75/50% scaled, 50/25% newbie
Max pull ups, flat ring rows scaled.

Tuesday
Clean and jerk 5x3

B)amrap 5
800m run buy in then
9hang squat cleans,
double unders remainder of time
Rest 2 minutes
Amrap 5
400m run
9hsc 135/95
Dus rest of time
Rest 2 minutes
Amrap 5
200m run
9hsc 185/95
Dus rest of time.

Wednesday
Lurong living barbell complex
5 deadlifts
4 HPC
3 front squats
2 shoulder to OH
1 G2OH

B)Emom 10
Odd 2 pausing OHS 95/65 :10sec pause
Even 10 TTB

Thursday Bronson's bday!!!

deadlifts 5x3

B)amrap 15
33 kb swings Russian 61/44
33 pull ups
33 back squats 135/95
33 hspu

Friday
Back squats 7x3 at 85%

B) 12 min amrap
15 cal row
12 burpees box jumps
9 power snatches 115/80

Saturday
Either max out Saturday or the Lurong living wod of the week. "Barbell complex"

5deadlifts 185/125, 135/85, 65/35
4 hang power cleans
3 front squats
2 shoulder to over head
1 ground to OH

B) teams of 2 relay
21, 18, 15, 12, 9

Push press 95/65
Double unders (multiply 3 for singles)
200m run

Sunday
No class

Monday
Clean & jerk
Work up to heavy single

"Grace"
30 clean and jerks for time

Tuesday
Back squat 5x2
Wall balls

B) 4RFT
400mrun
100 farmer walk 71/53
10 thrusters 95/65
1 rope climb

Wednesday
Lurong living challenge wod
Tbd