DCF Sat

Spend 20 minutes build to:
5RM Touch and Go Conventional Deadlifts

180kg/396lb (with straps (hands are healing from a pullup tear) and belt (lower back was tight from kb snatches yesterday)) - up from 389.5lb (with straps) in Feb

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30 minutes, on the minute:
Minute 1: 2 Front Squats, 80%
Minute 2: 4 Jumping Good Mornings, 155+/85+
Minute 3: 10 Heavy Banded KB Swings

Squats at 225 (~75%)
GM at 135 (lower back was tight)
KB at 70 + blue band

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For Time:
15 Bar Muscle-ups while partner holds 135/95 overhead
80 Wall ball shots (20/14 10') while partner holds Handstand against a wall
100' Three Legged DB Lunge, 100/75lbs
40 Rowing Calories per partner
100' Three Legged DB Lunge, 100/75lbs

Notes:
-Guy/Guy & Girl/GIrl
-Three legged DB Lunge = DB in outside hand. Inside arm is interlocked with partner
-100' should be 50' there and back

Skipped this part, shoulders were really tight after yesterday's workout. Figured a little more rest would do me some good. Regionals workouts are released on Weds. Need to be healthy and rested once those come out.