Bench Press
warm-up
35x5, 45x5, 55x3

working set
60x3, 70x3, 80x3+ (6) [1RM @97#]

Missed my rep goal by 1, seem to be stalled or going backwards with the bench, squat & press this cycle.

Chin-up 5x (Do as many real chinups as you can, and then a static hold for as long as you can. Rest 2 minutes and do next set for a total of 5 sets.)

set 1 : 3 chin-ups, hold 0:15
set 2 : 3 chin-ups, hold 0:15
set 3 : 2 chin-ups, hold 0:07
set 4 : 3 chin-ups, hold 0:10
set 5 : 2 chin-ups, hold 0:10

Dug trench through rocks and roots.

3 rounds for time of:

-Vaults
-Med wall
- 20 hammer strikes
-Sprint
-10 Step ups

Seven rounds for time of:
Run 400 meters (stoplight run)
135/95 pound Back squat, 29 reps (used 75lbs on the back squat)
Don't know my time but I got it all done.

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