100 squats--7:00
Ab ripper X2 (16m)
233 lbs

20 Min AMRAP
7 Squats
7 Pushups
7 Burpees

Did 19 Rounds plus 15 reps

Did 17+15 rounds in the same WOD on 24 June 13. Solid upgrade after a month. Kept up a round a minute until about 11 rounds in.

Did some toe to bar practice beforehand.
Did a 30 sec L-hang afterwards. I think I might start doing that every day for a bit.

Warm up

4 rounds of:
Toes to bar, 10 reps
40kg deadlift, 3 reps

WOD for time:

run 800m

10 rounds of
40kg clean and jerk, 10 reps
Hand release push ups, 10 reps

then run 800m

3 Rounds, no time element.

15 dumbbell upward row 50 lbs
15 dumbbell shrugs 50 lbs
15 barbell shrug 45 lbs
15 side laterals 10 lbs
15 behind the back barbell shrugs 45 lbs

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Prep
Deadlift Strength Building
- 10 reps @ 135lbs
- 8 reps @ 225lbs
- 5 reps @ 275lbs
- 1 rep @ 315lbs

Workout
3 rounds of increasing weight (75, 95, 115lbs):
- strict press @ 5 reps
- push press @ 4 reps
- push jerk @ 3 reps

Results
Nice work on the shoulders and back.

Notes
The is the first day I have ever officially pulled 315 on deadlift! I'm a little stoked about it. The press complex is being to be one of my favorite strength workouts. I have seen gains in a lot of areas since focusing my attention to working on the shoulders (duh right?).

For time:
25 Push-ups
50 Knees to elbows
Run 800 meters
75 Push press, 30lbs
150 Jump rope

skill
snatch from blocks - 70kg

strength
3-3-3-3-3-1 push press 40kg-50kg-60kg-70kg-80kg-90kgPR
3-3-3-1 back squads 90kg-100kg-110kg-120kg
3x3 weighted HSPU 10kg (90s rest)

midline
15-12-9 back extensions (15kg)
60s-40s-20s weighted plank (15kg) (60s)

endurance
warm up: 2000m row (7:50)
10x250m row (2 minutes rest) ( 1st:52s - 2nd:51s - the rest:50s )
cool down: 500m row

SKILL:
Clean and Jerk Review

WOD:
Grace; 30 Clean and Jerks for Time