3x3 Strict Shoulder Press
120x3
130x3
135x3

12min
Push Press (95)
30 Jump Lunges
15 Situps

16 Rounds 

100M sprint
30 SU

9x3 Push Jerk #205
HSPU on Paralettes 3xmax reps 4, 5, 3

Push Press
3 reps with 1 minute rest, 10 rounds

Warmup

10x#155

HS Holds with assistance

For time:

1600m run
150 DU's
50 Burpees
800m run
100 DU's
35 Burpees
400m run
50 DU's
20 Burpees

NOTES: Did the DU's in chunks of 50 or 25. Did the Burpees in chunks of 10. RX time limit was 40:00.

Strength: 3-3-3+ shoulder press (80%, 85%, 90% of 1RM)
Did 50, 55, 60 (5 reps, failed on 6th)

Metcon:
12 min. AMRAP:
-7 push press (70% of shoulder press 1RM) (used #45)
-30 jumping lunges (WTF???)
-15 sit-ups
Did 4 full rounds, and then 7 push press and 22 jumping lunges

Post: 2 x 1min. weighted plank (25)

3x3 shoulder press @ 80, 85 and 90% of 1RM

WOD
12min AMRAP
7 push press @ 70% of 1RM
30 jumping lunges
15 situps

Post WOD
2x1min weight plank (45/25#)

8+4 push press

Strength: 3x3 Back squat (80%, 85%, 90% of 1RM)
Metcon:
5 RFT
9 ring push-ups
15 KB swings (53/35#)
21 II unders

7 Rounds for time

7 Chest 2 Bar pull ups

7 KBS 2/1.5p

7 Handstand push ups Modded to pad with no plates

Time is approximate. Man that sucked.

warm up: 3 rounds NO time
10 air squats
5 burpees
3 KB dead lifts (26 lbs)

4 min elevated row
15 knee push ups
400 m run