Wendler Bench Press

70% - 3 reps
80% - 3 reps - 245
90% - 3+ rep - 275 as 2+1

WOD – For time: 5:00

30-20-10 of

KB Swing, Pushup, Situp

This workout was 12.5 and 11.6 the year before

3 Thruster @ 100/70
3 C2B Pull Up
6's
9's
12's

keep climbing for 7 minutes

I got through the 15 thrusters and 5 Pullups

Power Clean to Hang Squat Clean - climbed to 215

Jerk Technique @ 135

Chipotle.

29 burpees
29 cal bike
29 renegade rows
290 jump rope
29 OH lunges each leg @45#
29 bike
29 windmill each arm
290 row

400 Singles
150 Sit-Ups
100 Kettle-bell swings
50 Burpees
100 Kettle-bell Swings
150 Sit-Ups
400 Singles

Snatch complex for 12min @ 115#

12min AMRAP
1 Snatch 135#
2rds Cindy

Then...
50 burpees

Strength:

Deadlifts - 2x225, 2x315, 2x355, 2x405, 2x455, 2x475

Metcon:

4 Rnds - 30 DUs, 10 DL (225lbs), 30 DUs, 10 HSPUs

Time: 13:58

5 Rounds of
30 sec Push press
30 sec rest
30 sec SDHP
30 sec rest

R1 - 10,11
R2 - 11,11
R3 - 12,11
R4 - 12,12
R5 - 10,11

65#

3-3-3-3-3
Deadlift

R1 - 125
R2 - 145
R3 - 175 (f) too ambitious
R4 - 155
R5 - 165
Then 1 rep at 175# (PR)

AMRAP 10

30 Double unders
10 Power snatches (95/65)

4 rounds + 31

"Gwen"
15-12-9
Unbroken Clean & Jerk
-Pick the weight
-Rest as needed between sets

Did 115#, 135#, 155#

Optional Post-WOD:
Tabata Row
For Max Meters
8 Rounds 20 on/10 off
Got to 785m