AMRAP:

7 Minutes
20 Burpee Pull up
20 OHS (95/65)
1 minute rest

5 minutes
15 Burpee Pull up
15 OHS
1 minute rest

3 minutes
10 Burpee Pull up

10 OHS

7 minutes - 1 round exactly (40)
5 minutes - 1 round exactly (30)
3 minutes - only made it through 7 OH squats (17)
Used 45# on the squats, did the burpee pull ups as Rx'd.

Warm Up: Joint Mobil­ity fol­lowed by
PVC Shoul­der Mobil­ity
3 Rounds of -
12 Shoul­der Shrugs
12 D.B. Over­head Lunges
1 Farmer Walk full gym length

Skill: Back Squats — Max Effort
2,2,2,2,2,2 (185lbs)

Work: 2000m Row

Power Cleans 3x5 78 pounds

Back Squats 3x5 111 pounds, 111 pounds, 89 pounds

I had Praz observe me during back squats and it looks like I've been doing some stuff wrong, namely I'm not getting deep enough into the squat, not getting below parallel. I couldn't do it at 111 pounds, so I dropped down in weight, until I've got this nailed. He gave me some pointers such as:
- Widen my stance by a few inches
- Activate my knees, keep them from collapsing inwards
- Get out of the Vibrams, wear Converse instead
- Hold my breath during the squat
- Put more "bounce" in the squat, I should be springing up from the bottom, not moving up in slow controlled motion.

All of these tactics helped, but as I squatted deeper into those last couple of inches, I knew that I had been in poor form in the prior weeks, and now there was hell to pay. I think I'm going to need to find a box or a ball to position under my butt to use as a touchpoint so that I know I'm getting below parallel.

Mini-metcon:
1/2 Tabata sprints, 1/2 Tabata situps

Hand Stand Pushups (3 rounds of 6 reps)
*unbroken first round
*4 unbroken then 2 second round
*3 unbroken then 2 then 1 third round

For load:

Front Squat

1-10-1-20-1-30

235, 185, 240, 155, 245 F, 120

Deadlift
3-3-3-3-3 (70% CFT) 185#

Met-Con:
5 Rounds
5 Power Cleans (155/105)
5 DB Push-Press (45/30)
5 Chest to Bar Pull-ups
5 DB Lunges (45/30)

Scaled to Pack:
5 Rounds
5 Power Cleans (145#)
5 DB Push Press (35#)
5 C2B Pull-ups
5 DB Lunges (35#)

AMRAP:

7 Minutes
- 20 Burpee Pullup
- 20 OHS (95/65)

1 minute rest

5 minutes
- 15 Burpee
- 15 OHS

1 minute rest

3 minutes
- 10 Burpee
- 10 OHS

Record total reps

Shoulder Press 8×3 at 60% on the minute on the 9th set max reps

Rest 5 minutes then:

12 min AMRAP

5 Hang Squat Clean 95/65

10 Push Press 95/65

15 Pull-ups

20 Double Unders

I did 105lb on shoulder press and did 20 reps my last round. I also did Double Unders today my calfs felt ok after the WOD. :)

4 Rounds:
16 x 60kg barbell reverse lunges
25 GHD
15 KBS American style 32kg

2400m of running with Angie worked in!

800m Run
100 pull-ups
200m run
100 push-ups
400m Run
100 ABMAT sit-ups
200m Run
100 Squats

800m Run

So I ended up tearing really badly on number 60 on the pull-ups slowed me down tremendously, but I fought back! did the sit-ups unbroken! Then the squats with only 2 stops of less than 7 seconds. Felt good about finishing this before the 50min cap.

I think this is the hardest Endurance WOD yet...

Note: my prior Angie time by itself, was a best of 39 minutes, so do all this in 48 mins, felt good!