Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups

Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups

Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Scaled: thursters 53#, purple band for pullups

OLY Lifts --- Front Squat/Split Jerk

Front Squat 80% of 1RM(225) -- 5x180/ 5x180/5x180/ 5x180/ 5x180
Jerk 80% of 1RM (165) -- 5x135/ 5x135/ 5x135/ 5x135/ 5x135

MetCon 6 Rds
6x400 m Run Repeats with 3 min rest bestween runs

400 m -- 1:21
400 m -- 1:18
400 m -- 1:18
400 m -- 1:19
400 m -- 1:20
400 m -- 1:18

All I can say or type is owwwwwwwwwww!

Warm Up:
All Skate

Mobility:
Pray

Max Effort:
5x 3 Clean & Jerk @ 70% of 1RM
(115 lbs, 115 lbs, 115 lbs, 125 lbs, 125 lbs)

MetCon (10 minute cap):
9-6-3
Thrusters @ 135 lbs
Muscle Ups*

*"Assisted" muscle ups were allowed. Knees on ground, pull self off ground (rings are low), lift feet off ground, push up from low ring dip position. Coach wanted Brian and I to do this one and not the 21-15-9 alternative as he wanted us working on our muscle ups.

Back Squat
10-Minutes to work up to a 1RM, then:
1x10 @ 60-70% of 1RM
1x20 @ 50-60% of 1RM

15-Minute AMRAP of:
200m Run
15 Kettlebell Swings (35/53lb)
10 Pull Ups

Barbell Bench Press @ 60kg:
- 21, 15, 9

Cable Front Raise (palms up) + Air Squats:
- 3 rounds
- 8.75kg x 10 (each hand) + 10

Seated Bench Press Machine + Alternating Leg Plate Lunge:
- 15kg (each arm) x 10 + 14
- 20kg x 10 + 14
- 25kg x 10 + 14
- 30kg x 10 + 14
- 35kg x 9 + 14

Seated Bench Press Machine (Incline) + Alternating Leg Pistol Squats:
- 20kg x 10 (each arm) + 10
- 25kg x 10 + 10
- 30kg x 10 + 10
- 35kg x 8 + 10

Incline Barbell Bench Press @ 40kg
- 21, 15, 9

Barbell Pistol Thrusters (alternating legs):
- 5kg x 10
- 10kg x 10
- 15kg x 10
- 20kg x 8

5 rounds for time:
- run 400m @ 16km/h
- 20 Air Squats
- 20 Sit Ups
- 12:36

-Buy In-
Unbroken Double Unders
5-10-15-20-25-20-15-10-5
-Complete, got tripped up on 1st set of 20 twice, besides that did all UB on 1st attempt

5/3/1 Make Up Shoulder Press:
5x110, 3x125, 140x5

Skill Work: Split Jerk

WOD
Split Jerk 1-1-1-1-1-1-1
135x2, 155x4, 185x1
-Stayed at 155 for the majority of sets to work on form and technique. Need to drop under the bar faster. Got 185, but it was ugly as hell.

-Cash Out-
2 x 100m Heavy High/Low Walk
-Done with 1.5pood KB.

5/3/1 Deadlift
225x5, 255x3, 285x10

Warm-up: Practice Clean with the bar

WOD:
5 Clean and Jerk
10 Box Jump 24in

For 3 Round For time

WARM UP
Mobility
- PT Band: Elbow
- Band: Pec & Neck
- Band: Lats

Dynamic Warm Up
- Row 5-10 min
Burgener Warm Up
Skill Transfer Drills

WOD
AMRAP 12 MIN:
- 1 Rope Ascent
- 15 Pushups
7 rounds +1 rope climb and 13 push-ups.

Notes: I'm definitely not disappointed with my effort, although I could've pushed harder at the end to finish out the 8th set. My rope technique sucks and I need to work on it.

What Improved: The push-ups were super hard since my arms felt like logs from my lack of rope climbing technique, but my shoulder felt great!!!

What to Work On: Rope technique. Granted, this was probably only my 5th or 6th time climbing the rope since I've been doing crossfit, but I was pulling myself up the rope instead of using my legs, which made the push ups 100 times harder than they needed to be.

3 - 5 Minute Rounds
During the 5 minute rounds switch stations on the minute, timer keeps running
1 Minute rest between rounds

Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)(Tuck Jumps)
Sumo Deadlift High Pull: 75/55 pounds (Reps)(1 Arm #20)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)(1 Arm #20)
Row: calories (Calories)

On call of "rotate," the athlete(s) must move to next station immediately for good score.

One point is given for each rep, except on the rower where each calorie is one point.
80, 82, 85

Wendler:

Bench Press: 3x185, 3x205, 5x220, 3x250, 1x265, 1x270, 1x275
Strict Press: 5x145, 3x165, 1x180

Metcon: 15 Min AMRAP
5 Thrusters (135lbs), 10 Box jumps (30"), 50 DUs

Rounds: 5

Elements: set new unbroken DU PR = 65