5x3 Back Squats
95-115-135-155-165(1)-175(failed half way up)

1RM Front Squat
115-135-145lbs*

*PR for Front Squat

Overhead Squat Practice (95lbs)**

**Practice Snatch Balance for proper hand grip.

Three Rounds of "The Chief"
3 Power Cleans (95/135lbs)
6 Push Ups
9 Squats

3-Minutes On/1-Minute Off.

R1: 3+ 2PC
R2: 3+ 2PC
R3: 3+ 3PC

BW: 129lbs

Back Squat 5 RM

Yes...I ran...again. Crazy.

Skill/Strength:  Jerk, 1RM

WOD (from crossfit.com):

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

4 rounds:
-7 muscle-ups
-15 deadlifts (225#/135#)
-30 lunges

Sub for a muscle up was 2 pullups and 2 dips each (14 and 14).

Did jumping pull-ups and box dips. 95# deadlift

Time: 16:00

Kelly

Five rounds for time of:

Run 400 m
30 Wallball, 20 lbs / 14 lbs
30 Box jumps, 24" / 20"

Kelly

Five rounds for time of:

Run 400 m
30 Wallball, 20 lbs / 14 lbs
30 Box jumps, 24" / 20"

Row: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set.

I much prefer the running version of this workout, but tightness in the achilles forced me to the rower.

Do Over! 2nd attempt

10 min AMRAP:
30 double unders
15 power snatch, 55#

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 front squats & towel pull ups (sub for rope climb)

Also cleaned bar from the floor for front squats
Rx front squats at 95#