15 minutes to find 3rm of Front Squats

Then,

15 min AMRAP

5 HSPU

10 Front Squats 95/65

20 Double unders

"Annie" for time:
50-40-30-20-10
Double-unders (did double the amount of single unders)
sit-ups

9:42

1 RM Backsquat -> 180#
Rack Deadlift 3x10 @ 60% (135#)
Reverse Hyper 3x10 (unloaded)
Overhead med ball cleans (#14)

Total 105min

2 sets of:
Row 300m
8 HSPU 1 abmat
12 T2B

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
5 reps 2 abmat + tk, 4,3,3 reps 2 abmat + 5 kg plate
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
35, 30, 35, 35 seconds
Minute 3 – Unbroken Double-Unders x 40 reps
40, 40, 40, 40

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg > 15
20 Push Press (115/75 lbs) = 34 kg > 30 kg x 15 reps
Results: 6.58, 6.59, 7.37
Avg/max HR 179/193

E.
1000m row

10 rounds of
- 1 Max Effort ring plank in lockout position (for quality)
- 20 double unders

20 Squats at 240lb

Did 20 because my legs felt realy strong today and did 10 reps of shoulder press at 145lb because I wont be able to workout for a few days.

For time:
* 50 DU
* 25 Push press
* 45 DU
* 20 Push press
* 40 DU
* 15 Push press
* 35 DU
* 10 Push press
* 30 DU
* 5 Push press

Rx weight for Push press 52,5kg/35kg.

5-5-3-3-3-1-1-1

Press:
65(5)-70(5)-75(3)*

*PR for 3RM; was my previous 1RM

Push Press:
85(3)-95(3)-115(3)-125(1)*

*PR for Push; 118 was my previous PR

Jerk:
135(1)-140(1)-145(1)*

PR for Jerk 1RM; I felt good and feel like I'll hit next...had to begin class. :)

Perform 5 rounds of 7 cycles of:

Power Clean, Front Squat, Push Press, Back Squat, Push Press

Weights used:
45-55-65-65

Shoulders still fucked from 12.3 had to abandon after 4 rounds.

Invitus June 17 2014