12 minute AMRAP
200 meter row
20 hand release push-ups
400 meter run
40 air squats
max reps clean and jerk (185/125)

OHS 5x1 (85, 105, 115, 130, 140# (failed twice))
Power snatch + snatch push press + OHS
1x2+2+1 @70%, 2x2+2+1 @75%, 2x2+2+1 @80% (70, 75, 80#)
Power clean + push jerk
2x2+1 @75%, 2x2+1 @80% (110, 120#)
Back squat 1x20 @120#
Snatch pulls 4x3 @95% (95#)

For Time
Run 1 mile
30 S2O (155/95#)
Run 1 mile

A. Press @ 10X2; 2-3 x 4; rest 2 min SCORE: 205, 225, 235, 235
B. Dead Hang to Inverted on rings (DH2I) - 2-3 reps emom - 8 min

+

3 sets:
AMRAP unbroken MU's
rest 10 sec
AMRAP wall balls in 60 sec
rest 20 sec
AMRAP DU's in 90 sec
rest 3-4 min walking actively
SCORE: (Round 1: 10, 33, 136) (Round 2: 8, 29, 102) (Round 3: 7, 30, 104)

Notes:
- pause 2 sec overhead on press and prep breath for eccentric
- make scapula do the work for DH2I, pause at top briefly
- push unbroken barrier for MU's - record all reps
- go for big deep set on DU's, no pacing allowed, then hammer home as needed

Back squat 1x20 @115#
Bench press 3 @80%, 2 @85%, 1 @90% (100, 105, 110)
3 @85%, 2 @90%, 1 @95% (105, 110, 115)
3 @90%, 2 @ 95%, 1 @100-105% (110, 115, 120)
5x3 Pendlay rows

Claudia
5 RFT
20 KB swings (53/35#)
400m run

3x8 good mornings

20 Burpee box jumps 24' 20'

20 Kettlebell swings 28kg 20kg

20 situps

20 Hand Release Push ups

20 Wallballs 20# 14#

20 Burpee Pull ups

20 Pistols (alternating)

Note: First 3 min of work followed by 1 min rest. Second 5 min of work followed by 2 min rest. Third, Redo the chipper from the point at this moment.

Score = Max reps + time

2 pullups (2m)
2 pullups (2m)
2 pullups (2m)
3 close (1m)
2 close (1m)
2 close (1m)
3 chin

10 x 250m with 1m rest between
55-58 seconds

1st WOD only able to do 5 rounds limitations on breathing and abs. Weight 216. 22-21% body fat per army standards.

I did this WOD during my lunch hour at Mid City... I did warm up pretty well for about 24 minutes including all D.L. warm up sets of:
95 x 10
155 x 8
185 x 8

8 rounds for reps of:
1 round= :20 max reps of D.L. 225 lbs, rest for :40
:20 max reps of Burpees, rest for :40
D.L. Burpee
R 1: 11 11
R 2: 9 10
R 3: 9 9
R 4: 9 9
R 5: 9 9 (put on the belt for this round and all that followed to protect)
R 6: 9 9
R 7: 9 9
R 8: 10 10
Total 75 76
This was my first time in well over a month doing any D.L. since injuring my back. I felt good. I did not go too heavy and was well in control all the time. I was realyl tight and never surrendered and rounded my back at all.
Did some light stretching and took at quick shower and went back to work.

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Time: 47:20

Warmup
Row 500M @ 80% RPE + 3 Minute AMRAP of: 15 USA K.B. Swing (20/12kg)/10 HRPU

2 rds + kb swings + 4 hrpu
row time = 2:22?? 2:34?? Don't know

---

Bench Press
3 Minute WU to 80%
2 EMOM for 12 Minutes @ 80%

Worked @ 55#

---

Conditioning
3 RFT of:
20 Ring Row
5 D.B. Man Makers (45/25×2)

6:43 @ 15#

---

*D- NFT- 100 Band Pull Apart + 100 Elbow Extension

OUCH those elbow extensions were painful on the tris