Warm Up:
Wind Sprints

Practice OHS for 15 minutes then:

In 12 Minutes do the following:

3 rep max your OHS (105)

2 attempts at max reps pullups (26)

5 rounds of 3 min with 1 min break between each round
In each 3 min round, get as many rounds of possible of the following:

• 3 cleans (135/95)
• 6 ring rows
• 9 air squats

Record total rounds.
5+4(3 clean)+4(3 clean)+4+4

Push Press
3-3-1-1-1
135-145-155-160X-160X

155 - 5 lb PR

AMRAP 10:00

6 SDHP @ 95lb
9 Games Pushups
12 Box Jumps @ 24"

6 Rounds, 6 Reps

5-5-3-3-3
BW-BW-BW-+5lb-BW

AMRAP 11:00

21 Double Unders
15 Wall Balls @20lb
9 Burpees

2 Rounds + 24 Reps
Felt weak

5 rounds:

5 x Weighted Pull up
3 x (each side) Snatch/lunge/thruster complex

WOD:
15 min AMRAP:
+ Gate sprint
+ 4 double kb cleans (53/35)
+ 8 double kb rack squats
+ 10 burpees

Deadlift:
5 – 5 – 2 – 2 – 2+ (Not a max attempt, on your last set get as many heavy reps as possible without losing form)

WOD:
“Nancy” (compare to your time from Jan 23 on WODstack)
5 rounds :
400 meter run (stoplight)
Front Squat x 15 (95/65)   

3x3 dead lift @ 80, 85 and 90% of 1RM (225, 255, 285)

WOD
7 RFT (12 minute cap)
7 hang cleans (135/95#)
7 HSPU (HRPU's)
7 T2B

Worked off a 1RM of 305. PR is 345 but I have no idea how in the hell I did that - musta ate my spinach that day.

Squat snatch work:
Consistently hit 135 pretty easily and got 145 a few times with decent form.

WOD:
“Nancy” (compare to your time from Jan 23 on WODstack)
5 rounds :
400 meter run (stoplight)
Overhead Squat x 15 (95/65)   

I sucked today...

Clean

Back Squats 10-8-6-4-2

WOD: For Time
100 Meter Prowler
500 Meter Row

Post WOD:
10 Sit Up/ rest 10 Seconds
15 Sit Up/ rest 15 Seconds
20 Sit Up/ rest 20 Seconds
25 Sit Up/ rest 25 Seconds
30 Sit Up