Strength

1 x 5 Squat
1 x 5 Bench Press
1 x 3 Deadlift

Conditioning: For Time

100 Air Squats
50 Diamond Push Ups
50 Situps

run 3 miles

run 3 miles

10 9 8 7 6 5 4 3 2 1 : hang power snatch (65#)
1 2 3 4 5 6 7 8 9 10 : ring rows

Not sure about time. Prob can go higher in weight next time.

Sprint Intervals:

150m (on track, rolling start) - 4 x 150m - 24.28, 22.07, 21.19, 21.78
60m (on track, rolling start) - 2 x 60m - 8.43, 8.25

Strength 1.3 Week 9:
5 Bench Press @ 65%
5 Bench Press @ 75%
5+ Bench Press @ 85% (Go to failure) -> 165#x7

Conditioning – For Time:
40 Russian Kettlebell Swings (70/44)
5 Chin-Ups
30 Russian Kettlebell Swings (70/44)
10 Chin-Ups
20 Russian Kettlebell Swings (70/44)
15 Chin-Ups
10 Russian Kettlebell Swings (70/44)
20 Chin-Ups

Strength 1.3 Week 9:
5 Press @ 65%
5 Press @ 75%
5+ Press @ 85% (Get it!) 105# x4

Conditioning – 7 Rounds:
Max Effort Handstand Push-Ups (@ 45#+10# plate)
15 Hollow Rocks

Finisher – For Time
400m Sprint (1:17)

Pantheon Games WOD:

18 Rounds for time (8 min time cap)

1 low hang power snatch 95
1 high hang power snatch 95
1 OHS

15 DU's

made it through first half of 12th round

50 reps each of:

Box jumps (24 inch)
Jumping pull-ups
Kettlebell (40 lbs)
Walking lunge
Knees to elbow
Push press (45 lbs)
Back extension
Wallball (20 lbs)
Burpee
Double-unders

As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
12 Russian KB Swings, 45lbs