Strength:
- 7x2 back squats, increasing weight

MetCon:
- 20 calorie row
- 30 burpees
- 40 ground to overhead (95# M, 65#W)
- 50 Toes to bar (2:1 sit-ups if needed)
- 100 ft. walking lunges w/ weight overhead (45# M, 25# W)
- 200m run

5 Rounds for Time
- 5 Power Cleans (heavy)
- 25 Double Unders

Hit a PR on Power Clean at 240. Cleared my last by 15 lbs. I just told myself to really use my hips. Felt great.

Did the workout at 205.

309 Imported.

Warm up: 1 mile run

Hand Stand: holds, push ups, & walks

-Bench Press 7X2
-40 GHD Sit Up or T2B

Pre-WOD:
20 minutes to work up to heavy Clean & Jerk

WOD: 5 minute clock
- 800 meter run
- Clean & Jerk (135/95):max reps with time remaining

Post WOD:
-2X 1 minute weighted plank

Record reps during WOD. Record a 1-rep C&J as a stat. 225lb C&J

21-15-9
Dead Lifts (Rx 225)
Hand Stand Pushups

I sucked tonight. Wasn't into this one for some reason.

For Time
21-15-9

Dead Lifts (Rx 225)
Hand Stand Pushups

Post WOD:
50 T2B (few rounds as possible)

For Time: 21-15-9
Bench Press (Body Weight) 210...thought it was 200...ooops
Pull Up

I screwed up and went to light for body weight. I went 175 and afterwards noticed that I weighed 181. To make up for it I did another round at 185 but brought the reps down to 9-7-5.

First round was 4:47 or something like that.

Pre WOD:
- Cycling

WOD: 30-20-10
- Back Extensions
- Sit Ups

5 Rounds For Time:

-12 Dead Lift (155/105)
- 9 Hang Clean
- 6 Push Press