a)3x5 Bench Press

b) AMRAP 10:
10 push ups
15 Squats
40 backward single unders

then…

4min sit ups
3min KBS
2min Turkish Get Up (1min each side)
1min plank

Back Squat
7-7-7 (135,225,225)
5-5 (275,305)
3 (315)

15min EMOM
1) 6 Clean & Jerk or clusters 135# (alternated between them in rounds)
2) 12 Burpees (did 15 on last round)
3) 20 Hollow Rock

SN to Max - only hit 185, but got under 205 & 215 multiple times
C&J to Max - work to 265

Rows:
worked to heavy - 205

6 Tire Sprints, Drag backwards to start line with reverse fly pulls

4mi tempo run along Corrigan Dr
6mi total
Time: 51:00
Avg Pace: 8:30
Elevation Gain: 143ft
Calories: 866

Splits:
Warm-up: 9:37
4mi tempo: 7:58
Cool down: 9:32

http://connect.garmin.com/activity/146706323
Did tempo as a workout so watch did not take mile splits. Would have liked to seen the splits for each mile. Need to change on watch.

Metcon:

4 Rnds: 5 Frnt Squats (210lbs), 5 Hng Clns (190lbs), 5 Deadlifts (315lbs), 30 Dubs

Time: 17:20

Strength

Hang power snatch
Emom 8
2 hang power snatch +1 ohs

*Did 55lb throughout

WOD

10-20-10
Ring dips
Ring rows
Toe touches

*was able to do ring dips on skinniest band

Partner WOD - #Wall Balls From Hell

100 Wall balls alternating with partner
100 Wall ball sit-ups
100 Hang Power Clean (while partner does ball over shoulder)
100 Ball Toss between partners (10ft)
100 Overhead lunges with wall ball

*Used 12lb wall ball
*65 lb power cleans

5 rounds

6 OH Squats @ 105
12 GHD Sit Ups
24 Double Unders

Strength
3-3-3-3-3 back squat
Then ME @ 80% 3RM

105, 125, 135, 145 (Past 3RM), 155, 160 (PR)
Then 8 @ 130

WOD
7min AMRAP
7 HSPU
7 Front squat (95/65)
7 Pull-ups

1 mat. 4 rounds.

A. Build Complex of 1 Squat Clean + 1 Front Squat + 1 Jerk
B. 3 RFT
18 GHDSU
6 PC, 205#
C. 4 RFT
6 MU
50m prowler, 90#
D. 5 RFT
4 DB Thrusters, 60#
8 DB Walking lunges, 60#
200m run

A. 275
B. 4:19
C. 6:10
D. 9:09