Seven rounds for time of:
Run 400 meters (stoplight run)
115 pound Back squat, 29 reps

10 rds
2 chinups
3 pushups (close grip on med ball)

10 rds
125m at level 10
30 sec rest
-worst was 25.5

Back squat
1x6@240
1x6@275
1x3@309
1x2@330

Front squat
1x5@196
1x4@229
1x4@240
1x4@240

"Fight Gone Bad" In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are: 1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps) 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 3. Box Jump: 20" (Reps) 4. Push-press: 75/55 pounds (Reps) 5. Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Result: 231 Rx

Skill
Snatch Complex - 50kg (1 Snatch Pull + 1 Snatch)
C&J Complex - 80kg (1 Clean Pull + 1 Clean + 1 Push Jerk)
3x5 Strict Weighted Pullups 20kg (60s rest)
5 minute AMRAP of: Strict T2B - 36
3x5 GHR "Lowers" (60s rest)

Went really easy on the T2B.

Strength
3x1 Power Clean + 5 Front Squats
(77.5kg - 82.5kg - 87.5kg)

Work Capacity: In teams of 2, perform the following until as a unit you have completed a total of 150x man makers.

Partner 1: Row 500m
Partner 2: Perform as many reps of manmakers (25#DB/15#DB) as possible while your partner rows the 500m
*Once partner 1, completes his 500m row, switch task. Repeat this until you hit 150 reps of manmakers collectively.
- 50 manmakers = 20:35.80

Stamina: 4 rounds, not timed: 10x strict press (60% 1RM), 25x dips, 50m buddy pull with heavy band.

Durability: 1x mile sprint.
time: 1/2 mile: 04:39.40

Conditioning
Overhead squat complex
7 Minute ladder of: 3 Overhead squats (bar taken from the ground)
Men’s starting weights (pounds): 135, 185, 225, 255
Started at 185. 185x3 195x3 205x1

Rest 2 Minutes

For time:
30 Burpee muscle-ups
7Min Time Cap
21 reps

Warm-up
Bike
4 rounds
Halos (each direction one minute) 25#plate
10 Lunges

Workout

Split Lunge 4x10
5 rounds of:
10 Thrusters
10 Renegade Rows
Farmers Carry 45#

15 minutes spin bike:
1 min moderate flat
1 min moderate hill
1 min moderate flat
1 min moderate hill
30 sec sprint
30 sec hard hill
(repeat)

15 minutes C2:
2 and 1/2 minutes moderate row
30 sec all out sprint
(repeat for full 15 minutes)

1000m row, warm up
Shoulder Mobility (I wasn't too sore so didn't spend as much time here today)

Broomstick Snatch Drills

I then did a few warm up reps at 55lbs

20 Minutes
7 Snatch (even minute) - 75lbs
7 Max Box Jump (odd minute)- 34"

Run 1 mile with a weighted vest- 10lb vest

I used 75lbs for the snatch. I began at 65 but then increased it. My focus with the snatch right now is to go as heavy as I can without sacrificing form since I'm building confidence with the bar in Oly moves.

I didn't know my max box jump but I did 34"... it was as high as I could get the box that I have (I have a 30" box and I added weight plates).

My mile run was more like a dying jog, but I made it. The sun, plus the heat and humidity killed me- I felt like a lethargic whale.