2-3rounds:

10-16 GHD hip extension
16 snowangel

WOD:

5 rounds:

5 Thrusters (95#)
25 Double-unders

Shouldn't have jogged to Crossfit today...

3 Rounds

10 Burpees

20 KBS 1.5/1p

400m run

WOD: for time

20 Back Squats (Rx 225)
30 Toes to Bar (Rx) or 60 straight leg sit ups(modified)
40 Box Jumps
50 Kettle Bell Swings (Rx 53)

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
+(5 Knee to Elbow Hanging Abs)
15 Squats

Bench press 3x5

Strength Day

Back Squat
223x3
315x2
315x2
315x2
315x2
315x2

Skill Practice Cleans
135x3
165x3
185x3

Dips w/ 20# vest
4x10

Strength
Deadlifts
10, 10, 10, 10, 10

135 warm up,155,155,155,175,175

MetCon
4 x 400m run
@ McCarren Park track

legs felt like shittttt
something like,

1:19, 1:32, 1:43, 1:23

20 mins workout:
0-2 mins Max DUs
2-10 (Even mins, 6 x Power Clean @ 55kg and odd mins 12 x KB swing 24kg)
10-12 mins Max DUs
12-18 (even mins Turkish getup, 1 each arm 24kg and odd mins 8 Burpees)
18-20 Max DUs

Exercises can be tailored to suit.

Squat Clean 3.3.3- 75,95 &115x3

then:

15 min AMRAP

3 HPC 155/110 @ 95#

6 Over the Box 20"

9 T2B

6 rounds + 3 Over&Back Box

Did much better not mutilating my chest today. Thought about catching the bar higher and not letting it slam into me. Crossing my fingers for minimal bruising :)