Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Buy in - push ups, Pull ups, squats, shoulder press, overhead squat, GHD sit ups, back extensions 10 reps each, DL 135, 155, 175

WOD: 185, 195, 205, 215, 225, 245, 255(PR), 265(F)

Thrusters/Muscle Ups/400m Run

Pack:
Five rounds for time of:
85-105 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Subs.
Typical Big Dawg sub for muscle ups is 4/1 pull ups and ring dips to muscle ups. (But let’s face it, if you can’t do a muscle up your not really a Big Dawg, so get practicing so you can do it as rx’d next time.)
If you cannot do Pull ups or dips the typical subs for those are
Pull ups
Beginner pull ups or assisted pull ups
Ring Dips
Bar Dips or Bench dips

Rest Day

Today I rested. Tomorrow is the start of a new evolution. Time to set some PRs!!!

Push Jerk 1-1-1-1-1-1-1

Warm up 1 hr spin, Push Jerk 65, 75, 85, 95

WOD Push Jerk: 115, 125, 135, 155, 165 (pr), 175 (f), 175 (f), 165

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Gravatron assisted Pull-ups

8:07

Power Clean 1-1-1-1-1-1-1

Warm-up 2 mile run, 3 x 10 squats, 3 x 10 push-ups, Power Clean 65, 85, 95 x 2, 115 x 2, 125 x 2

WOD: Power Clean 1-1-1-1-1-1-1
125, 135, 145, 155 (pr), 165 (f) 165 (pr), 175(f)

No cashout

Monday

Three rounds for time of:
20 pullups
20 dips
25 Squats