Pre WOD:
5x2 Bench Press
1 max set @ 135#/85#

5 minute AMRAP

-20 DU's
-5 Burpees

1 minute break

5 minute AMRAP

-20 Airsquats
-5 T2B

I got 275lbs on bench for the last three sets of the 5x2. Then in the WOD got 1 DU short of 9 rounds in the first AMRAP and a couple shy of 8 in the second AMRAP. So total rounds was only 15.

Double KB Clean & Press
8-6-4-2

Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

7 Rounds
7 X Double KB Cleans (53/35)
7 X Double KB Push presses
7 X burpee box jumps

Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

Juggernaut Strength Systems
Dead lift
Warm up
Stretch
5 x 185lbs
5 x 225
5 x 240
3 x 285
1 x 335
AMRAP x 360 I completed 10. Had more in my legs but shoulders were rounding

Then 3 sets of 2 at 315 with 1 minute rest between. Once this was completed I rested 2 minutes and did an AMRAP set at 315 and got 8 before I got shaky.

4 x 6 minute partner suffering stations

Brandon Station
3 x Curtis P (95/65)
Wall Ball

Dale Station
10 X Ring Pushups
Plank Hold

*Legion Run

Troy Station
5 X Overhead Squat (105/75)
Mountain Climbers

Zak Station
10 x Burpee Box Jump
KB Thruster (70/53)

Saturday a couple of guys and I hit this little ditty up.

Starting with 1 rep in the first minute, add a rep each following minute until you can't complete the round.

• Minute 1: 1 Squat Snatch
• Minute 2: 2 Squat Snatches
• etc.

I got 10 rounds.

S/S: Overhead Squat - 2-2-2-2-2

Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.

15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

Deadlift - 225/155
Box Jump
Double KB Front Squat - 53s/35s
Slamball - Heavy
HSPU (or pushups sub)

2 Rounds for time:
-200 DUs
-50 OHS (135,95)
-50 Pullups
-1 mile run

We did this in groups of 2. Got it done in 25:40 (I think). Went well all things considering. 2 man team CrossFit events would be fun. Somebody get on that!

5(60k)-5(60)-5(65)-3(70)-2(75)-1(80k) - Thrusters

Then

15 x Thrusters 65k
50 x Bar Thrusters
Carry 45k 800m (25k Sandbag + 20K KB)

Then

100 flutter kicks
100 arm haulers

THRUSTER LADDER
Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

• We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

FINISHER:
20/10 x 6 nonstop of:
Air squat (bottom hold)
Flutter kick (feet hold)
Mountain Climber (plank hold)