Strength
12 min to 1 RM Clean- 75lbs

WOD- Dee
3 round- for time

15 burpees w/ 10 lb plate
25 snatches- 35lbs

Practiced Deadlift- 105lbs 1 RM

-Drills and Skills-
• 3 Sets with one Min Rest
Between
Max Muscle Ups

• 3 Sets Wall Walk (Nose to Wall) 30 sec handstand hold

-WOD-
15 MIN AMRAP
40 STOH 55lbs
30 Front Squats- 55lbs
20 Toes to Bar
10 ALT Pistols

only got STOH and Front Squat

warmup: 2x (200m row, 10 PVC pts, 10 spiderman, 10 ring rows, 10 goblet squat (26), 10 box step ups (18), 5 snatch prep pvc pipe (DL, DL shrug, DL high pull, muscle snatch)

strength: 5x2 snatch. 55. Working on form.

WOD:
EMOTM for 10min
3 Snatches (*55)
6 Box Jump - (*12")

$out: Tabata V-Sit ups. 4mins - 20 sec on, 10 sec off. 12 reps. 96 total.

5 RFT:
250 meter row
20 Abmat sit-ups
20 Push-ups
20 Walking Lunges

*22 minute cap
L2: 20 Knee Push-ups
L1: 4 Rounds only; 20 Knee Push-ups

AMRAP 10:
12 Box Jumps (24, 20)
9 Dead Lifts (185, 135)
6 Over the bar Burpees

L3: (155, 105) (24, 20)
L2: (135, 95) (20, 15)
L1: (95, 65) (20, 15)

Bonus: Snatch, 3-3-3 (70%) WOD: 2 Rounds for Time: 10 Pull Ups 20 Push Ups 30 Air Squats 40 Mountain Climbers 50 Jump Rope Singles
6:14
400M sprint: 1:20

Conditioning: 3 Rounds for time of

7 Muscleups ** Ring Dips
10 Power Clean & Push Jerk (155/105) **55#

This was by far the longest and hardest swim ever. When Todd said we'll be doing 8 x 325yds, I thought, "get the fuck out of here. I can't do that!"

Good news... I made it. Really, honestly didn't think I could make it. We only ended up doing 6, but it was ROUGH!

10min 80-90% effort
Row 200m
25 DU unbroken
7 HSPU
SCORE: 4 + 200m row

rest walk 5mins

10mins 80-90% effort
5 KB snatch right 2/1.5pd
5 KB snatch left 2/1.5pd
8 wall balls 20/14# 10'target
5 strict chin ups
SCORE: 5 + 8 Wall Balls

rest walk 5mins

10mins 80-90% effort
Run 200m
10 HPS 115/75#
10 walking lunge
SCORE: N/A

Notes:
- proper aer wamup
- work on pacing through the 10min efforts keeping them sustainable
- stay aware of breathing and muscle fatigue and when it occurs in the 10mins

A) Build to a 1RM HBBS in under 10 min
SCORE: 405

B) Build to a heavy clean + hang clean in 5-7 sets
SCORE: 255

C) Squat clean thruster cluster; 3.3.3×3 rest 10 sec/2-3 min
SCORE: 135, 145, 155

D) 400 m farmers carry 70/45 per hand…
SCORE: 10:29