Strength: Shoulder Press 3x6-8 reps

Metcon:
-50 Wall Ball Shots*
-3 rounds:
-Bent over rows, 10 each arm**
-Farmer's Carry
-400m run*

Strength: 95(8)-100(6)-95(5)

Metcon: 12:19 w/ 57.5 lb. DB
We had a shortage of wall-balls, so I started with the run and finished with wall-balls instead
* My left shoulder was screaming when doing these rows, so for rounds 2 and 3, I did 25 push ups instead of rows

1 mile run
50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 kte
50 push press
50 supermans
50 wall ball shots
50 double unders
1 mile run

We ran this in about 16 minutes +/-.

For Time:
50 Wall Ball Shots
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
400 meter run

9 dead lift (135#)
12 burpees
15 wall balls (20#)

5x3 Back Squat
95-115-135-145-155lb*

*PR

3x3 Front Squat
95-115-135lb*

*PR for x3; last time was x2.

Today I got my Pendlay Do-Win lifting shoes...awesome! We also worked with an Olympic lifting coach, this past weekend, which has made a huge improvement on my squat. I feel stronger and more powerful with these movements.

10 Rounds of:
10 Kettlebell Swings (35lbs)
10 Walking Lunges
10 Double Unders

Great workout! Nice because you never spend too much time at one "station".

BW: 128.5lbs

For time:
10-9-8-7-6-5-4-3-2-1 of

Chest to Bar Pull Ups
Burpees
GHD Sit Ups

3-3-3-3-3-3-3 of Clean and Jerk
65-75-85-95-105-115-125 (fail)-120

Run 1000m
100 Push-Up
10 Snatch 135#

5k Run