5 Rounds

12 Clean #175
30 DU

Wendler

HPC 3.3.3- 75x3 95x3 115x3

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800 run

2 x 6 min, rest 2 min between

A.
8 air squat
8 DB/KB snatch (alternating)
8 burpee

B.
8 reverse lunge
8 DB/KB hang C&J (alternating)
8 box jump

Snatch 3-2-2-2-1-1-1-1-1 reps

10 power snatch @ 115lbs
10 ring rows
10 SDHP
10 toes to bar

5 rounds

For the record this many power snatch at 115 plus the SHDP = heavy.

Hang Power Clean 3.3.3 3@115 1@125

Then:

15 min AMRAP 7rds had to sub the lat box jumps

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

Amrap 12

• 3 bar muscleups
• 6 clean and jerk 60kg
• 12 ghd situps

I was out sick all last week.

Been on vacaton this week.

Felt like i was realapsing into a sedintary lifestyle and it repulsed me. So today i got my crossfit on.

pre WOD:
400m run
30 bench dips
30 mountain climbers

WOD:
21-15-9
pushups
situps
squats

3 K row for quality

TC 15 min