"1000m Run
30 Pull-Ups
40 Push Ups
50 Lunges
40 Push Ups
30 Pull-Ups
1000m Run"
with new guy "David" - 20:06 I think

Snatch - 10 reps in mixed counts @ 155 (light day)

Russian Squat Cycle Day #1 - 6x2 @ 285

Rack Pulls @ 365 - 2x2
@ 315 - 2x3

Good Mornings - 3x5 @ 135

Gym Jones Tail Pipe - 20 Cal A/D + KB Rack Hold x3 rounds - 4:06

Reverse Hypers (10) & Situps (20) - 4 rounds

Skill
Power Snatch - 65kg
3x2 Strict Weighted Deficit HSPU 10kg (about 3 mins rest)
2x10 Strict Toes through Rings (60s rest)

Strength
3x3 Deficit Snatch Deadlifts (5cm)
(67.5kg - 72.5kg - 77.5kg)

WOD
Three rounds for time of:
50 Double Unders
10 T2B
A 5 second improvement but I can definitely go faster.
There was a knot on my rope so that slowed me down a bit .

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Metcon:

Wod 1:
8 mins AMRAP
3 Power Cleans 60kgs
6 T2B
36 Double Unders

Wod 2:
8 mins AMRAP
9 Pullups
12 C2G PushUps
15 Thrusters 10kgs
18 Situps

Wod 3:
12 mins EMOTM
5 Front Squats 10kgs
5 OH Lunges 10kgs
5 Burpees

Strength:
5-5-5-5 OHS 20kgs,30,35,40
3-3-3-3-3 HangPowerClean 20kgs,30,40,50,60,70 (failed)

Metcon:
8 mins AMRAP
6 RH Dumbell Snatch 20kgs
6 LH Dumbell Snatch 20kgs
6 Burpees

Score: 8 rounds

Sports:

Football

Metcon:

50 Back Squats 40kgs
40 PullUps
30 S2OH 40kgs
50 Front Squats 30kgs
40 PullUps
30 S2OH 30kgs
50 OHS 20kgs
40 PullUps
30 S2OH 20kgs

Time: 50 mins

Rx:
30 Clean and Jerks for Time @ 135

Did:
30 Clean and Jerks for Time @ 115

Ran to gym in 7:18

10 minute AMRAP:

back squat 155

This workout starts with 5 sit-ups and EMOM you must perform 5 sit-ups.