5 Rds
400m Run
15 OH Squats

Strength - Bench Press
Of 1RM,
80% - 3 @ #70
85% - 3 @ #80
90% - 3+ @ #80 - I did 8!

WOD -
12 Minute Cap, 21-15-9
Front Squats (95/65)
Burpees
Pullups

12m AMRAP

8 pushups
10 medball cleans @ 10
12 situps

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

11:18

That was pretty much all out too. I had hoped for sub-10 but I still have alot of work to do on stringing together the cleans all the way through. By the last two rounds I was doing 5-5 and the rest between really killed the time.

TABATA
PUSH PRESS #75
BOX JUMPS 24"
SDHP #175
12/6/8

AMRAP in 20

25 Double Unders
7 Full Squat Snatch's (155#)

Snatch 1 RM

Wendler Strength:

Bench: 5x185, 5x195, 5x205
Strict Press: 5x135, 5x135, 5x135

Open WOD 4 practice: 3 rounds of 50 WBs (20lbs) and 30 DUs - Avg time per round of 4mins

Metcon:

30-20-10-5 reps of: KBs (70lbs), V-ups, Barbell Rows (115lbs)

Time: 9:02

Pre-Wod:
1 X 20 Back Squat - 235

WOD: 3RFT
-400 Meter Run
- 21 Pull UP
- 12 HSPU

20 TGU (Total) - 15#s
2 500m rows (2:02, 2:06)
3 Min Plank
1 min L-sit (feet on ground)

For time
100 pushups (40 singles each rest)
5:18