Bench Press 5 - 5 - 5 - 5 - 5

185lb x 5
195lb x 5
195lb x 5
195lb x 5
195lb x 3

15 clean and jerk
15 sit ups
15 push ups
15 sumo squats
15 strict pull ups

5 rounds

AMRAP 15' OF:
5 DOUBLE DB THRUSTER 22,5/15 15/10
10 WALL BALL
400MT RUN

Metcon: Zimmerman

25min AMRAP: 11 C2B, 2 Dead lifts (315lbs), 10 HSPUs

Rounds: 7 plus 5 reps = 166 reps

Elements/skills work - DUs - set new unbroken record of 67

20 Min AMRAP:
20 Ab Mat Situps
15 GHD Hip Extensions
10 Knees to Elbows (knee raises after 2nd round)
5 Wall Walks

For Time (95#/65#)
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

100 Burpee Challenge Day 95

20 minute AMRAP - 1.6km run then
10 Deadlift @80kg
15 Boxjump
20 Shuttle runs (10m)

5 minute 1 RM Powerclean - I did 80kg!

Chicken Run (both athletes)

Then ascending ladder of:1-1-2-2-3-3----to 10

Toes to Bar
Box Jumps (24/20)

Then

Row 2000 Meters switching every 250

Strength/Skill

Clean & Jerk

3x3x3x3x3x3

WOD
3rds of this for time:

"Helen"

21 KB Swings (1.5/1 Pood)
12 Pull Ups
400 M Run