12-9-6-3

Thrusters, 30 lbs
Burpees

Five sets of:
Back Squat x 5 reps @ 75% of 1-RM Squat
Rest 2 minutes

Pay attention to the tempo – four second descent, two second hold in the bottom.

Warm Up:
ROW 500M
3 rounds of:
-10 short box jumps
-10 hollow to supermans (total)
-20 mountain climbers (total)

Met Con: 15 minutes AMRAP
-11 Knees to Elbows
-11 KB sdhp (53/35)
-11 Burpees 6 ROUNDS 11 KNEES TO ELBOWS

ASSISTANCE: 3×10 banded good mornings

COOL DOWN: -Lax ball shoulders
-Child’s pose w/ thread the needle
-Up dog/down dog 5 transitions (:30 hold in each position)

1.9 mile run around town.

From Insanity, at the last 15 minutes of the workout the computer kept crashing and I couldn't finish.

Neighborhood bike ride

45min AMRAP
800m run
80 air squats
8 MU (sub 45/25# bumper plate to overhead burpees)

800m = 1 point so one round is 89 reps

Back squat 3 x 7 reps
225-225-225

Bench press 3 x 5 reps
185-195-195

Deadlift 1 x 7 reps
285 had to go 5-2

Pull-ups (36 pound assist)
8-8

Pre-WOD:
-Work up to a heavy set of: 3 Back Squats- 275 highest weight& 3 Weighted Pull Ups

For TIme:
35, 25, 15
-KB Swings (#53/35)
-KB Weighted Sit Ups (#53/35)

Skill
5X5 Strict Weighted C2B Ring Pullups 3kg (45s rest)

Strength
3-3-3-3-2 Split Jerk
(40kg - 50kg - 60kg - 70kg)
These felt great!
4-4-3-3-2-2-2-1 Front Squats
(80kg - 90kg - 100kg - 110kg)
Easy.

WOD
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Situps
All double unders were done unbroken. The situps were done without an ab-mat and with the legs together which made them a lot harder compared to having my legs apart.