5 Rounds for Time:

Run 400m/20 Burpees

15:36, entirely too long to complete this WOD but I was still recovering from the weekend.

Power Clean @ 115--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Floor Bench Press @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Back Squats @ 155--10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Felt great to be under that weight!

For Time:

Griff (HERO WOD)

Run 800 m forwards/Run 400 m backwards
Run 800 m forwards/Run 400 m backwards

12:28 (PR) as this was my first time doing this WOD

THEN

For Time:

Annie (Benchmark WOD)
Double Unders 50,40,30,20,10
Sit Ups 50,40,30,20,10

6:31

Back Squat:
- A. 15-15-15-15
Or
- B. 10-5-3-2-1

Optional: Squatting Annie
50-40-30-20-10
-Double Under
-Air Squat

Record weight and time for squatting Annie.

135 max back squat after 10 (95), 5 (110), 3 (125), 1 (135). New PR. Bench press also new PR at 90, went up from 85. Finished the lift day with 50,40,30,20,10 (singles/Situp/Squat) 7:54

-3X Max rep Clean & Jerk (135) 10,7,10
-3X 10-12 GHD Sit Up 5,5,4
-3X Max rep Ring Dip 20,17,15 (band)
-4X 100 meter sprints @ 70%

Record total reps (excluding sprints).

Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings

3 kierrosta
3 min ab/echo
3 min ski
3 min row

max cal

Strength

Push Press 3-3-3-3-3

33-43--47-52-56

Snatch Balance 3-3-2-2-1-1

43-53-63-68-72

Wod

For Time:

500m Row

22 Pistols

18 Burpee Box Jumps 24/20

14 Ring Dips

10 Chest to Bar Pull Ups

tabata abmats

bench press, push press behind head and DU
10,9,8,7, etc. for time
60kg barbell