Treadmill
8 miles

Class will be at 4:30 Monday

Barbell:
20 min to establish a max clean and jerk

WOD:
For time.

3 rounds:
250m row
3 Rope climbs
10 shoulder to overhead (115/75)
20 pistols (10 each leg)

Strength: Deadlift 5x3
365,385,395,405,405

WOD:
two rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box

WOD:
4min AMRAP/1min rest x 3
10 HR push-ups
10 box jumps 24″/20″
10 push press 95#/65#
30 Ab mat situps

Buyout:
max hold plank

WOD:

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

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

9.2 miles

1:13:53

8 min/ mile average pace

Outside 40 degrees light/medium wind

4 miles : 27:51

5 Rounds for time:

10 Front Squat (FS) #135 (first 2 #155)
40 Sit-ups

Find the heaviest set of 3 reps for Pause Back Squat with one second at the bottom

Wendler Strict Press:
75% - 5 reps - 125
85% - 3 reps - 145
95% - 1+ rep - 160 for 3

WOD: - 8:32
10-1 Ladder of –
Front Squat @ 135/95#
Grasshoppers