Strength
Split Jerk
5 sets of 4 Split Jerks @60% (alternate front foot every rep)- 135

Conditioning
20 minute time cap
1 Burpee penalty for every incomplete rep

Group A
25 Standing Dumbbell Press (#35/20)
Run 400 meters
25 Kettlebell Swings (#35/25)
Run 800 meters
25 Kettlebell Swings
Run 400 meters
25 Standing Dumbbell Press

Group B
20 Handstand Push-ups
Run 400 meters
25 Kettlebell Swings (#55/35)
Run 800 meters
25 Kettlebell Swings
Run 400 meters
20 Handstand Push-ups

Group C
20 Deficit Handstand Push-ups
Run 400 meters
25 Kettlebell Swings (#70/55)
Run 800 meters
25 Kettlebell Swings
Run 400 meters
20 Deficit Handstand Push-ups

Chose B

Pre-WOD:
Power Clean 5,5,5,3,3,3

touch and go 85, 95, 95, 105, 105, 115

WOD - 10min AMRAP:
- 10 Hang Cleans (95#,65#)
- DU, increase with each round 10, 20, 30, 40 ...

Mod 1: 1-1 Singles with 3 burpee buy-in each round
Mod 2: 10 DU each round if you are close to getting DU

5 Rounds For Time of:

12x Burpees
12x Hand Stand Push Ups
12x Knees to Elbows

Did about 15 minutes of bicep work with dumbells after that.

20-16-12
Box jumps (24/20)
KB SDHP (53/35)
Burpees
T2B
KBS

K2E. I think I could've done T2B if I was working with a normal pull-up bar. Would've taken longer though. 24" box and 40# KB. Been using a 24" box the whole time at Rice. 19:56

1 rep max back squat

I tried 250, but didn't make it up.

12 minute AMRAP

14 deadlift (105 lbs)
7 shoulder to overhead (105 lbs)
7 burpee

Made it through 5 complete rounds, plus the deadlifts and 4 shoulder to overhead on round 6

day 3, 6x2 @80% + 10 strict pull ups between every set

Skills
OHS

Conditioning
AMRAP 15’:
2 OHS @50/25
6 Lateral Burpess
12 DU Unbroken / 36 SU Unbroken

4 Rounds:
500m Row (200m pace/50m sprint)
50 V-Ups

30wbs
20box jump over
40pullup
1min rest
30wbs
20bjo
25ctb
1min rest
30wbs
20bjo
10 bar mu