Complete 3 rounds of each group before moving on, for time;

10 burpees

10 pullups

20 air squats

20 situps

30 lunges
30 pushups

Pre Wod:
Find heaviest weight for back squat 1x20 reps @ 225lbs

5 Rounds for time:
200 mtr sprint
10 plymetric push ups with 25lb flat weight
20 reps - 25 lbs Russian Twists

Find a heavy single of squat clean to OH.
Missed 225 on the squat clean and jerk, but got it with a power clean and jerk.

For time:
7 rounds
3 hang cleans (225#)
4 HSPU (modified to pushups on bars)

30 Thrusters #95
21-15-9
KB Swing #80
DU
30 Thrusters #95

3 RFT

• 500 m Row
• 20 Bar facing burpees
• 20 Power Clean 60kg
• 20 Box jumps
• 5 Ropeclimbs

Death by Thruster95/65

Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

made it through 8 thruster rounds @ 55# -then dropped to 4 thrusters through duration of 20 min.

*my quote of the day- "with every minute that went by the muppet inside of me died a little"

Then 4 min rest followed by:

3 rnds of

1min Max DU’s
1min Plank

No resting in the Plank (but I slid a lot where i sweat), and if you don’t have DU’s the sub is BURPEE’s.

170 DU's

5x100m sprint
4x200m sprint

For time:

1000m row
50 wall ball sit ups- 20#
30 handstand push ups- 1 abmat
50 hspu's
1000m run

With a continuous clock;

800m Run

Then,

30 KBS 2/1.5p (MOD 1p)

25 Supermans

20 Burpees

Then,

800m Run

No way I could get that blue KB. Tried a few swings with the yellow. Start using that during warm ups to get comfortable with using a little heavier weight.

Strength
10x2 Back Squats
135/155/185/205/225/245/265/275/295/315 failed

WOD
Tabata mashup of Muscle Ups/Clean & Jerks 135#

Total reps:
MUs: 20
C&J's: 22