Max rounds in 3 minutes of:
3 Power cleans, 45 lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

2 rounds plus 3 power cleans
2 rounds plus 2 push-ups
2 rounds
2 rounds plus 6 push-ups (gpu)
2 rounds plus 3 power .cleans (gpu)

Warm Up: 15 arm circles w/ plages each way, 5 clapping push ups, 5 laying medball toss

Strength: bench press
5-5-5+, then 1 set AMRAP @ 70% day’s weight 93lb 5+ (8) 70% (20)
superset with 4 sets, alternating
AMAP strict pull ups (14) blue band
AMAP srict chin ups (14) blue band

Met Con: 7 minutes AMRAP
100m shuttle sprint
5 push ups
10 sit ups 7 rounds + 5 pushups

Mobility: elbow against wall, doorway stretch

15 min amrp:
21 burpees
15 kb swings
15 kb squat
9 ring dips

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Time: 41:27

AMRAP 8:00
8 Pushups
10 Med Ball Cleans
12 Situps

5 RFT
10 Hang Cleans (185/115#)
30 II Unders (Modified: 30 Lateral Bar Jumps)

Post WOD
50 Weighted Sit Ups
50 Unweighted Sit Ups

Buy In-
Strength: Press Wk 2
115x3, 130x3, 165x3 (supposed to be 145#)

WOD
For Time:
21-15-9
Handstand Push Ups
Knees to Elbows
7:49, missed first few reps on getting to elbows, didn't not rep myself, no RX'd.

-Cash Out-
3 x ME Ring Dips
*Rest 1 minute between each set.
12, 8, 6

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

-Buy In-
Strength: Deadlift Wk1
235x5, 270x5, 305x8

WOD
3 Rounds for Time:
10 Power Cleans (175/120)
20 Wall Ball (30/20)
15 Burpees
10:48 RX'd

-Cash Out-
2 x 50m Farmer’s Carry
100# DB

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec
- Loads varied between 185, 225, and 245 for the last one which was a PR for this complex. No misses.

2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
- 195, 205, 205 no fails
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO
-205, 205, 205

Strength

HBBS (based off 130129):
3X5 @ 70%, 265, felt good
3X3 @ 80% 300lb, really pleased with these.
– rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

2 min Max Double unders (120+)
-then (no rest)-

2 rounds for total reps of:

1:00 ME KBS 32/24kg (23, 25)
Rest :30
1:30 ME Burpee Box Jumps 30/24″ (15, 15)
Rest :30

-then-

100 double unders (got unbroken on first attempt)

Had to modify today's conditioning due to time. Felt pretty good though and was able to keep moving.