Strength: 4×2 Front Squat @ 90%, 4×9 Thruster (95/65) Done as Superset

Skill: 5 min Shoulder Touch Work, Establish best Unbroken set

Conditioning: 400m Time Trial (100%Sprint speed), Rest 5 min, 4x 400m Sprints @ 75% speed of previous 400m Sprint, 1 min rest between attempts. Failure to meet standard earns 10 Burpee Penalty ::THEN:: NOT TIMED PART OF WOD 3×10 GHD Situps

Warm-up Drills
Run 400m
7:00 x Dynamic Agility/Movement Course
5:00 x Mobility Drills (Choice)
*Movement Standards and Technique Review
5-10 Practice Reps Per Movement at own pace

'The Livingston Crippler''
Three rounds for total points of
Power Snatch 55lbs
Wall-ball 20lbs
SDHP 55lbs
Box Jump 24"
Kettle bell swing 20KG

R1 - 68
R2 - 66
R3 - 72

8 rounds for time of: Run 200 meters + 11 Dumbbell burpee deadlifts, 60 pound dumbbells

M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:22 (I did this on a treadmill however)
I had to restart the treadmill every time because it would automatically stop since I wasn't on it for a few seconds... SOOOO ANNOYING.
I basically went a little bit faster, so I was a little more out of breath and then did the quick pushing of the buttons and then raising the speed up to about 11.5 mph, then jumped on for about .12 miles.
This was very annoying because it took me out of the keep on keepin on and made me focus on speeding up so i would not lose too much time at the treadmill while getting it going for about 10-15 seconds each time.
GOOD WOD.
I found that a very important thing was to place the dumbells at my legs so they were not in front of my body... I was not in best body position every time, but it was a good workout. I was rounding my back a bit from time to time, which I really never do when I DL with a bar.

135 pound Back squat, 50 reps (50 lb )
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps (50 lb )
85 pound Front squat, 50 reps (50lb )
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps (50lb )
65 pound Overhead squat, 50 reps (30lb bar)
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps (50lb bar)
22 minute time cap. If the workout is not completed in 22 minutes then the score is 22 minutes plus one second for each rep not completed.

PreWOD:
Deadlifts (add #10 to 1RM - now it's #225)
5 @ 75% - #170
5 @ 80% - #180
5+ @ 85% - #190 (did 6)

WOD - 15 min cap (can finish after cap time)
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts - #135 for 1 round, #95 for the rest
T2B (modified 2 to 1 sit ups or equal GHDs) Did situps for 1 round, GHDs for the rest
Burpees
Finished: 19:20

This one was rough. I completed 7 rounds by 15:10. I had stopped at that point. But, Jill wanted to finish and inspired me. So, after about a 2 minute break, I finished the last 3 rounds. Never Quit!

Buy In: 3 rds
shoulder mobility with band, 25 Double Unders, 11 Grasshoppers

WOD: Chipper For Time
70 Burpees
60 Sit Ups
50 KB Swing 55#/35#
40 Pull-ups
30 Handstand Push-ups

Cash Out: overhead wall stretch, foam roll back

Warmup:
Row 250m

WOD:
5 x 500m with 1:45 rest between (1:1 ratio with my 5km split)

Results
1) 1:30.8
2) 1:35.1
3) 1:37.3
4) 1:38.4
5) 1:36.7

Met my goal of staying under 1:45...

For Time:
20 Deadlift 275#
400m Run
20 Kettlebell Swing 1.5-Pood
400m Run
20 Overhead Squat 115#
400m Run
20 Burpees
400m Run
20 Pull-Ups
400m Run
20 Box Jumps 24"
400m Run
20 DB Squat Clean 45#
400m Run

I used 275# for the DL, 95# for the OHS, 1.5-Pood for the KBS, 45# for the DB Squat Clean (second 10 reps I used 40# DB)

Strength: 1 x 20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

1a) 4 x 3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4 x 400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degradation of pace is acceptable.

115 BS
16 PU

SWOD
Front Squat 5x1 @ 90% of 1 RM
(I had to sub 5RM back squat. My wrists have been hurting lately.
Used 335#)
Close Grip Bench 3 RM - 235#
Removed 20# did 6 more reps
Dropped it to 135# did 15 more reps

Single arm barbell rows
3x10 x 80# (last set I did 15)

WOD:
6x60yd sprints
60sec rest between sprints
fastest time: 00:13:01