50 OH squat (75 lbs)
100 push-up
150 sit-up
200 double under
10 deadlift (225 lbs)

AMRAP 8: 20 MedBall CL (20/14) 20 Abmat Sit Up * Compare to January 2, 2013

Warm up:
Row for 5 minutes

Strength:
5X5 135 Back Squat

WOD:
3 Rounds of 400 Meter Farmer Carry w/ 45lb dumb bells. Everytime the weights touch the ground, do 5 burpees

I had originally planned to do this as 5 rounds and at 55 lb. It was absolutely miserable. It was adjusted before and during.

three rep clean technique work. Got up to 145lbs

Strength
5 Deadlift @ 65%
5 Deadlift @ 75%
5+ Deadlift @ 85% (Do as many reps as possible) (265x6)

Conditioning – Every Minute On the Minute (EMOM) for 15 Minutes:
2 Power Cleans (185/123) (@135)
Max Effort Double Unders

Post-Workout:
550m Sandbag Run (@40)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

SDHP for row. Totally forgot the 1 minute rests.

SDHP: 8
Squat: 10
Pull: 5
Push: 7
Sit: 8
Total: 38

1-2-3-4-5-rest EMOM x3 rounds power snatch
70lb, but failed on a bunch. Made them up at the end with 65lb. pretty sure the struggle was pyschological, every time i didn't think about it, i got it.

6x3
125lb/155lb/165lb/175lb/175lb/180lb

*felt good. might have been able to do heavier if i hadnt snatched first

PR 3 rep max

actually, i'd never even done 180 before

5 reps with blue band
dips with red band
HSPU with 3 abmats

*got a lot harder. could barely get my chin to the bar on the rest rep of each pullup set. the HSPU were more or less difficult depending on my hand placement. dips were maybe slightly too easy.

SKILL
Strict handstand push up
Progressions to achieve
30 second pike hold - pike scapula press ups - 10 pike press ups - headstand - 5 elevated pike press ups - 30 second wall handstand - eccentric handstand press ups - limited ROM hspu - full ROM hspu

WOD
10RFT
3 chin ups
6 diamond press ups
15 air squats