Rest Day

Warmup:
30/20/30

Then 3 Rounds of Cindy

WOD:

Pull-ups: 5
Push-ups: 10
Squats: 15

AMRAP: 15 min (15 rounds)

Power Hours:

Deadlift (1 rep max): 185x8 240x5 280x3 320x1 360x1 400x1 410x1 (fail)

3's of everything. pullup with blue band, dips with blue band
HSPU's with 3 abmats, 1 with 2

5 rounds of
-100m farmer carry 50lb each?
-200m run
-100m farmer carry
-6 tire flips and jump throughs
-9 stone to shoulder 75lb
-12 pushups

Legs,
sets of 10 squats, leg extensions, and leg press

Skill
Snatch - 60kg
C&J - 70kg

Strength
5-5-5-4-3 Front Squats
(60kg - 70kg - 80kg - 90kg - 100kg)

Midline
3x5 Romanian Deadlifts (60kg - 70kg - 80kg)
3x20 Russian Twists (24kg)

Track & Field
3 Laps of the Infield (Warm-up)
Lots of Pole Vault takeoffs (4-step, 6-step)
Static Stretching (Cooldown)

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Scaled down to 100 lbs, I wasn't able to get all 10 Shoulder presses with the 115 lbs.

Warmup
Tabata- Double Unders

3 Minute AMRAP of:
5 Squat Jump
10 Air Squat
5 Each Jump Lunge
10 Each Alternating Lunges

0 double unders (srsly regressing in these)
2 rds + 5 + 10 + 2.5 jump lunge each

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Strength/skill
Power Clean + Power Jerk- 3 Minutes WU to 75%
3 Every 45 Seconds for 18 Reps

Worked @ 55# - probably too light. This was tough, very limited rest in between sets.

Strict False Grip Pull Up
2-3 Minutes Practice
1-3 Reps Every 30 Seconds for 6 Minutes

Did this with knees & feet on the ground. Felt a little easy? Need to try not to just stand up/use less legs.

For Time: 50 Kipping Ring Dips
5:46, with toes on box. This BURNED. Started doing sets of 2 midway through, and probably using more knees than I should have.

For time,

21-18-15-12-9-6-3

Front squats 185/130 (NO racks) MOD 85

V-ups

Time - 23:40

That's A LOT of front squats. Broke it down into 7's, then 6's, 5's, 4's, then starting with the round of 9, I went unbroken. My v-up's could use some help!

Every min on the min- 10 mins

2 Power cleans + 2 Push jerks- Weight can be added but the goal is to improve form. Touch & Go on Cleans, go straight from Cleans to Jerks with out putting the bar back down (Did the first 3 rounds with 85, then moved up to 95. Tough but felt good! Then, to cash out, did 10 hang power cleans w/95 without putting the weight down)

Then,

7min AMRAP

10 Wallballs 20/14

10 Hand release push ups

4+6 rounds (the push jerks/power cleans killed my strength on the wallballs!)