Strength: Back Squat 3-3-3-3-3
WOD: 4 rounds for time:
10 pull ups
10 ring dips
10 burpees

10:21 using red band for half of dips
Back squats: 175 3 sets of 3 reps

OHS: 115x5 135x5 155x5 175x5 185x5

Conditioning:

5 bar MU
10 HSPU
15 box jumps
25 burpees
5 power snatches 135
10 back squats 135
15 power cleans 135
20 jerks 135
25 deadlifts 135

Row 2,000 meters
After every minute of rowing (on the rower, not the class timer), get off the rower and do 10 hang power snatches (95/65#).

results: 17:07

warmup with BS

3x150, 3x170, 3x195

Death by thrusters, starting at 65lbs, incrementing 10lbs per min (approx)

ended at 145 (could have gone higher, but stopped, legs were feeling a bit tired)

Monday- 130930

EMOM for 10 minutes (beginning @ 0:00):

10 Burpees

After completing 10 Burpees, with the remainder of the minute complete:

ME Double-Unders

*Score is total number of Double-Unders.

DID single unders, 6 lowest number of burpees completed in a round.

Warmup w/partner
1 min at each station
Rowing (switch after 30s)
Wall ball toss
Over/unders

175m, 19 tosses, 20 over unders

WOD
"Paul"
5RFT
50 double unders
35 K2E
20 yard OH farmer's walk (185/135)

95#, V-ups. 23:05

Warm Up

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Then

2 Rounds
10 Leg Swings (each leg)
10 Lateral Leg Swings
10 Jumping Jacks
10 Seal Jacks

Mobility

Front Rack MOB
Hip MOB

WOD [32:03]

3 rounds of:
30 Squat Cleans (95, 65#) [45#]
30 Burpees
30 Sit-ups

Run 2 Miles (on treadmill)

100 squats (6m)
100 HSPU (30 real, 70 knees...done at 12m)
25 lunges (14m)
100 situps (finished at 19m)

Metcon 1:

2 Rnds: 20 Ring Push ups, 20 Barbell Rows (135lbs), 20 Step ups (24" per side), 20 K2E
Time - 9:48

Metcon 2:

10 Min AMRAP: 1500 m Row, finish w as many games Push Ups as time allows - Score is the number of PUs
Results - 62