Row 500
time: 1:32.5

rest 5 mins then...

Isabel
30 snatches (135#)
time: 6:51

notes: legs were gassed after row

LADDER 10 DOWN TO 1

DEADLIFTS 135/95
BURPEE
HANG CLEANS 135/95

Throwback PSKC "Tough Mudder Tuesday" workout from August 2011:

Stoplight run
20 each:
pullups
pushups
situps
squats

Legion run 
30 of each: 
pullups
pushups
situps
squats

Lantern run followed by....
50 each:
pullups
pushups
Situps
squats

strength

1RM PC @ 103#

9 rounds + 9 KB swings

12-9-6-9-12
HSPU box/toes/1 abmat
KB Swing 70/53 @ 44
100 single unders between each round

tabata pushups - rest in high plank
tabata situps - rest with feet 6 in off ground
tabata squats - rest at the bottom

5,8,10

30 kb swings (35lb)
400m run
30 clean and jerks (85lb)
30 burpees
30 clean and jerks
400m run
30 kb swings

21-15-9 reps for time of:

14 pound Wallball shots
20 kg Kettlebell swings

21-15-9 reps for time of:

30 pound Dumbbell thruster
Burpees

Strength
Back Squat
Take 15 minutes to establish a heavy 1rep Back Squat.- 305 NEW PR!!

Conditioning
12 Minute Time Cap

Group A
21-19-16-13 Reps Of:
• Wall Ball (#20/15)
• Box Jumps (24″/20″)

Group B
21-19-16-13-10-7-4 Reps Of:
• Wall Ball Shots (#20/15)
• Box Jumps (30″/24″)

Group C
21-19-16-13-10-7-4 Reps Of:
• Wall Ball Shots (#30/20)
• Box Jumps (30″/24″)

Chose option B