Bench Press 8×8 @57KG 8,8,8,8,7,5,4,3

2min barbell walk @60KG

25m Prowler Sprints
1:2 Sprint, Rest Ratio

13s, 13s, 18s, 15s, 14s, 16s, 16s, 16s, 21s ,15s, 18s

Low Bar Box Back Squat 5×5 @65KG

Crossfit Asphodel

1RM Press @47.5KG

Then:-

Floor Presses 3-3-3-3 @50-60-65-70(Assisted)

Then:-

8RM Pull Ups @10KG

Then:-

10 Min AMRAP
Odd Minute Do:
10 Dumbbell Fly
15 DB Floor Press
20 DB *forgot movement name*

Even Minute Do:
70 Double Unders
*Failure to complete 70 DU, 20 burpees after the WOD*

100 Burpees Penalty after WOD
Did 68 Burpees @7min cap

9 Rounds For Time Of:

9 Push Ups
9 Back Extensions
9 Dumbbell Cleans @25lbs
9 Dumbbell Push Press @25lbs
9 Squats
9 Sit Ups
9 Double Chair Dips
9 Lunges
9 Alt DB Snatch @25lbs

29 Minute Cap

6 Rounds @29 Minutes

Deadlift 5×10 @65KG

Box Squat 50 Reps Unbroken @30KG

For time of:
25 Pull Ups
50 Push Ups
50 Toes To Bar
50 Box Jumps @ 24″
50 Kettlebell Swings @ 24kg
25 Pull Ups

20:40

Snatch Practice @40KG

Low Bar Box Back Squat 5×5 @60KG

5 Min AMRAP of: 20KG TGUs. @10 Reps.

Body felt weak, still suffering from stomach flu. Went home to rest.

Back Squat (15)20KG-(15)20KG-(12)40KG-(10)45KG

Left knee and hip pain fml

Row 2K @8:43