A.
Squat 5RM, Max Reps at 80% - 105 lbs @ 80% 85lbs 10 reps
Press 3Rm - 65 lbs

B.
200m Run
30 Toes to bar
200m Run
20 Toes to bar
200m Run
10 Toes to bar

7:38 min

A.

Deadlift 3RM - 146 lbs

Pull Up 3 x Max, or weighted 3.3.3.3 - 3 2 2 black band

B.

5 Rounds

5 Hang Power Snatches - 55 lbs

20 Double Unders - 10 DUs

8:16 min

Strength

Back Squat 5x5x5x5x5 (65-85-95-105-115)

Conditioning
15 min AMRAP
9 squats
7 supermans
5 wall walks

Rounds 8+17. Great workout for me!

Strength
Deadlifts 5x5x5x5x5 (85-95-105-115-135)

Conditioning
7 rounds
7 deadlifts 225 (MOD: 115#)
7 C2B (MOD: 1-3 pullups each round, then ring rows)
7 Burpees

Time 11:44

Still taking DL's very light. Did body weight for the wod. Tried to work in a few pull ups each round to try and improve.

Max clean - 245

3min of Grace - 21 Reps

Back Squat 5x5 5 RM

3 person team wod:

12 ground to overhead (female = 75#)
800m Run
9 ground to overhead
400m Run
6 ground to overhead
200m Run

All members must complete lifts, then run together.

21-15-9 reps for time of:

Wallball shots, 20 pound ball
KB swings, 25 pounds
Burpees

Warm Up

Pre-WOD:
5x5 Front Squat

WOD - For Time:
- 50 DU, 10 Front Squats, 5 STO (185#,115#)
- 40 DU, 8 Front Squats, 4 STO
- 30 DU, 6 Front Squats, 3 STO
- 20 DU, 4 Front Squats, 2 STO
- 10 DU, 2 Front Squats, 1 STO

Pre-WOD:
-Work up to a heavy snatch plus 2 overhead squats

WOD - For Time:
-50 Box Jumps
-40 KB Swings (#53)
-30 O/H Squats (#75)
-20 Burpees
-10 Man Makers (#25)