10m row
ab ripper x

7 Deadlifts
3 Hang Power Clean
3 Push Press
3 Lunge/each
7 Back Squat

Max weight 155

12.3: Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar

AM
Weightlifting
Power Snatch (40kgx3x2, 50kgx2)
Deficit Snatch Pulls (50kgx3x2, 60kgx3x2, 70kgx3)
Power Clean + Push Press (40kgx1+3, 50kgx1+2, 60kgx1+2, 70kg)
3x5 American Deadlifts (80kg)
8-6-4-2 Weighted Pullups (BW - 10kg - 20kg - 30kg) + (5 Strict T2B b/t sets)
Left Arm Isolation Work (5kg plate)
30 seconds Left Side Plank Hold

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:
Wallball Shots: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Calories)

13s chipper
13 pull ups
13 ring dips
13 calorie row
13 medicine ball cleans 20/14
13 deadlifts 225/170
13 dumbbell snatches 60/40
13 overhead squats 45/35
13 stones ground to shoulder 115/65
13 GHD sit-ups
13 double unders (singles 169/13:1)
13 slamballs 30/20
13 burpee box jumps 24/20
13 kettlebell swing

Scaled: blue band ring dips/ 65lb stone

Warm up - 100m row - 3:54

Wendler Strength:

Back Squats - 3x185, 3x205, 3x225, 5x245, 3x275, 2x310
Frnt Squats - 3x185, 3x205, 5x215, 3x240, 1x270

Metcon:

3 Rnds: 1 min max effort w/ 30 second rest of: Thrusters (95lbs), KBs (70lbs), Burpees, DUs....Max reps total = 281

AMRAP 3min.(Row + 30 reps)
Rest 3min.
AMRAP 6min. (Row + 40 reps)
Rest 3min.
Finish the WOD for time (12 min. CAP)

Row 250m (1min. mas o menos)
10 HSPU
20 Pull-up
30 KB Swing (hice con 24kg)
Run 400m (aqui se me monto el gemelo a los 300m)
50 Doble Under

Two cones/medicine balls will be set up 10 meters apart from one another – the 1st min. you will run 1 10 meter, the 2nd min. you will run 2 10 meters (from 1st cone/medicine ball to 2nd cone/medicine ball and back) and so forth until you cannot complete the appropriate 10 meters in the allotted time.

BBG:

EMOTM for 5 minutes:

2 Power Snatches @75% 1RM (135lbs)

Strength:

Back Squat: 235x5 265x5 275x5 315x2

Front Squat: 205x5 225x5 225x5

Conditioning:
20 Burpees over the box jumps 20in
40 TTB
20 burpees over the box jumps 20in
row 40 calories
20 burpees over the box jumps 20in
10 C2B pullups