Back Squats:
-5 @ 75% of 1RM. 95
-5 @ 80% of 1RM. 125
-5+ @ 85% of 1RM 135

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (95)

Back Squats:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (135/95)

Back Squats: 115(5), 125(5), 130(5) [which means my one rep max would be about 150?]
Metcon: 14:00 (75 pound cleans, 2 or 3 MUs. Did sub for remainder)

5x5

135#
155#
185#
195#
205#

Back Squats:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (135/95)

Squats: 175(5), 190(5), 200(6)
Metcon: 14:22 (135# cleans, tried jumping MUs, but they weren't happening, so did the 7/7 sub. frustrating)

Five rounds for time of:
225/155 pound Deadlift, 12 reps: 135 #
20 Pull-ups: used green band the first two rounds Tore my hand: Third round did jumping pull ups for half then moved to ring rows. Last round did push ups.
135/95 pound Clean and jerk, 12 reps: I went with 50#. When I had good form I could have went with a heavier weight.

20 Knees to elbows: modified the last three round to laying flat on my back and bringing my knees to my elbows. Kept my feet off the ground to make it harder.

Class will be at 4:30 on Tuesday.

This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

Event 1)
Max GHD slamball throw for distance (14/10)
- you will get 2 attempts each

Event 2)
Suicide-Style Shuttle run for time on turf

Event 3)
3 rounds for time:
+ 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
+ 7 C2B Pull ups
+ Stoplight run

a. 12 minutes - find a heavy OHS

Boom - I worked up to 75kg (body weight) completed 3 reps

b. 21-15-9
OHS @60% of max (did it at 40kg)
Burpees
TTB

35 strokes on the rower between sets

SWOD: rest

WOD:
T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.

*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.

To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

I did(6) 50yd runs.
First Attempt: 1:05, fail
Second Attempt: 0:39 (I don't count this as a pass, I have a hunch that I only did 4 runs instead of 6.
Third Attempt: 1:36, Fail. Would have been a bit faster but I almost puked when I turned for my 6th run.

I decided to finish it off with 100yd walking lunges (94 lunges)

WOD
24min. emom
1. max push ups
2. max air squats
3. max sit ups
4. max lunges
5. max burpees
6. rest

A: Bench press amrap @80%
B: Pause on safety arms bench press 2x5
C1: Strict chin ups 3set
C2: Dips 3set
D: SA DB press 3x8/arm
E1: Preacher curls 3set
E2: Forward leaning DB shoulder flys 3set