Back Squat: 160 lbs (145 3/2010)

Shoulder Press: 50 lbs (Don't know what happened here... 60lbs 12/2010)

Dead-lift: 200 lbs (165lbs 3/2010)

Total: 410

Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

For 20min on the minute:
* odd minutes, 15 sit-ups
* even minutes, 5 power cleans @ 60kg

AMRAP 5 min
- 10 bastard burpees
- 5 fun squats

1 min rest

AMRAP 5 min
- 10 TTB
- 5 KB swings 55/35

1 min rest

AMRAP 5 min
- 10 wall ball 20/14
- 5 HSPU

800 mt run

2K Row
100 DUs
100 SUs
100 PUs

5 Rounds for time:
-5 Deadlifts
-10 Burpees
-15 Double Unders

WOD:
Death by Thruster95/65

Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

Then 4 min rest followed by:

3 rnds of

1min Max DU’s

1min Plank

There is no resting in the Plank, and if you don’t have DU’s the sub is BURPEE’s. Learn DU’s!!

I only made it to round 3 when my shoulder started hurting, then went to squat cleans to round 10 and it then really started bothering me so I tapped out. Still nursing the shoulder

DU's and planks I felt I did ok considering I was tired from the workout. 123 reps

Open Gym klo 12-13.

12 reps x 2 sets @#135
9 x 1 @#135

1 x1 @#165
1 x 1 @#175
1 x 1 @#185
1 x 1 @#195 Fail

12-10-8-6-4 ring push ups
200m run