400m run, power cleans, pull ups

Front Squat 1 RM

7 Minute AMRAP:
7 KB Swings (2/1.5)
7 Goblet Squats
7 Push ups (Hand Release)

Deadlift in shoes -

Snatch Grip to 275 for triples
Up to Clean grip at 315 for 2-3x

Started to warm up Jerks from the rack - but stopped, was feeling off

Barbell Rows

Pre-WOD: 3 Rounds
-20 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups
Then:
5X3 Power Cleans (as heavy as possible) 105#

WOD: For Time:
-10 Clean & Jerks (#135/95) 75#
--Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)-Banded Pull Ups w/ Green Band
--8 Clean & Jerks
--Cindy
--6 Clean & Jerks
--Cindy
--4 Clean & Jerks
--Cindy
--2 Clean & Jerks
--Cindy

WOD - Partner WOD For Time:

3 Rounds
- 20 Lunges
- 15 Hang Clean (75#)
- 20 KB Swings 35#
- 15 Burpees

Note: Each person completes each movement; partner cannot start next movement until partner completes their reps. Only one person is working at a time.

Pre-WOD:
- Work up to heavy set of 3 Push Press (85#)

WOD:
10-9-8-7-6-5-4-3-2-1 DL (225#,135#)RX
1-2-3-4-5-6-7-8-9-10 HSPU- Used Box

Post-WOD:
3x 1 Minute Plank w/ 25# plate

Toilsome
"involving hard or tedious work."

Pre-WOD:
Work up to a heavy squat clean complex (95#)
- Clean from ground
- Clean from hang position
- Clean from high hang position and jerk
Note: Do not release barbell during clean complex. Movement transitions from the ground + catching in squat, hang + catching in squat, high hang + catching in squat and jerk weight overhead in one movement.

WOD - For Time:
- 1000M Row or Run
- 40 Hand Stand Push Ups - Used Box
- 30 Front Squats -85#
- 20 Lateral or Bar Facing Burpees
- 10 Shoulder to Overhead 85#

Thought "toilsome" was a good name for this one. Almost 70 degrees here in Dallas and was sweating bullets. Happy with my range of motion, full squat positions and finishing the 10 STO in one unbroken set. Inspired by all the CF and Weightlifting heroes that stress good movement and really working full range of motion.

Snatch 4x80% - 52kgs
Clean off the blocks 4 @ 70% - 64kgs
Clean and Jerk 70-75-80% - 75kgs
Back squats 4x3 @ 85% - 80kgs (with pause)

Strength
Snatch 75% 1 emotm 10min - 52kgs

WOD 1 x 6 - 50kgs, 4:10
C2B Pull ups x 4
Cleans x 4

WOD2: 4:39
Wall Balls
Box Jumps
20/16/12/8/4/2