Find 3RM OH Squats
45x5
75x3
105x3
115x3
125x1

Then 5x3 OH Squats 95#

Then
3 Rounds
6 32" Box Jumps
7 Chest to Bar Pull Ups
8 10yd shuttle runs

Strength: 3RM Shoulder Press

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

Shoulder Press: 125#
Metcon: 13:52 @ 75#

For Time:

30 Clean & Jerk 135#

Strength: 3RM Shoulder Press did #60. Twice I failed on rep 3 at #65.

WOD
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

BRUTAL! But I RX'd, yay!

“Nancy”

5 Rounds

400m Run

15 OHS 95/65

Could have sworn I'd done Nancy before - may just not have logged it. Therefore, PR!

8min AMRAP
3 Squat Clean-to-overhead 165#
30 Double-unders
7 KB Swings 2pd

then...

3 rds
10 Box Jump 24"
10 TTB

No scores were taken.

Track Workout:

8 x100m - times ranged from 13.8 to 14.7 - Avg time was approx 14.3
1x300m - 48.46

Pre Wod: Find a 3RM for strict shoulder press (70#s)

WOD
5 RFT

12 Wallballs (#20/#14)
12 Toes to Bar (one round T2B, one round GHD, 3 rds 24 sit ups)

Post WOD: Handstands at wall/walking handstands

Held a handstand with my feet off the wall for about 10 secs! Baby steps!

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups (duh, scaled to the band assist with green band)

12:07

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (done on ball with feet anchored)
50 Sit-ups (AbMat feet anchored)

27:48

Pretty brutal.