Sprint Intervals:

100m sprints - 10 x 100. - Times ranged between 13.5 and 15.5

Squat:
5x5 @ 155#

1. 1RM Thruster

2. 3 sets of:

3 front squats

max effort handstand push-ups

REST 2mins

Back Squat 2-2-2
(rest 1:30)

5 rounds
7 Full clean 155/110
14 Kettlebell swings 53/35

squats highest weight completed x2 reps #95

cleans completed at #65
Swings #35 x2 / #26x3

deadlift
new 1rm - 435lb

15-12-9-6-3
oh squats - 135lbs
toes2bar

800M Run

3 Rounds
12 Push Press #115/75
40 Sit-ups

100 DU

1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
- 135.. having trouble getting the bar back today.

2a) 3X3 Snatch Pulls – heavy, rest 60 sec.
- 185
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.
- attempted 135 and it wasn't happening... really need to work on this. I'm not committing to getting under the bar.

Skill/Midline

1a) 3XME Strict HSPU – rest 60 sec.
- 9, 7, 6 no deficit

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers – heavy, rest 60 sec.
- 170lb
Conditioning

12 minute AMRAP of:

5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#

Performed with elevation mask on @ 9,000 ft. Definitely made it more difficult.. had to fight off panic
5 + 18

Wendler Deadlift:
75% - 5 reps - 275
85% - 3 reps - 320
95% - 1+ rep - 385 for 2

WOD – 2 Rounds for Time: Didn't have time
15 Plate Touches @ 45/25#
Carry Plate 200m
Bear Crawl around Perimeter of the gym

Strength: OHS 7x5

35, 40, 45, 50, 40, 45, 45

Metcon: "Insolence"
3 rounds

200m row
10 Burpees
200m row
1 min rest

Thrusters @ 85

Finished 8 v-ups short of 6 rounds