21/15/9
Box Jump
Power Snatch

Chest to bar pull ups

This was a good one! First time for the Power Snatch and think I did a decent job. On a different note, I SWEAR the plumber was walking around with a swedish penis pump... Yeah, Baby!

21/15/9

Box Jump
Chest to bar pull ups
Power Snatch (75lbs)

Modification: I did some jumping pull ups

WOD:
21-15-9
Deadlift (185lbs)
Box Jumps

Pre-WOD: 5x5 bench press (135, 185, 190, 195, 185)

Strength:
Bench Press - 3 sets of 3 reps @ 80%
Strict Pull-ups - 3 X 5

WOD:
As many rounds as possible in 12 minutes of:
Run 200M
10 Push Jerks (115/75)

Note:
Strength - 85lb bench press

Strength:
Back Squat - 3 sets of 3 reps @80%
Roll-outs 3 X 10

WOD:
3 Rounds of:
20 Unbroken KB Swings(53/35)
15 Box Jumps(24/20)
5 Handstand Push-ups
250M Row

Note:
strength: back squat 45#
wod: KB (20#)
box steps (12")

Running

As many reps as possible

Level 1 - 3 rounds
Level 2 - 2 rounds
Level 3 - 1 round

Total distance of the entire 'course' was roughly 350meters.
Course consisted of workout points.

11 pull-ups (Blue Band first round, rings second round)
11 abmat situps
11 box jumps
5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
22 toe touches (11 each foot)
Shuffle
Run to the corner, jump down 2 4ft retaining wall sections
Run up the semi-steep hill
Run back into parking lot
11 slam balls @ 20lbs
Over, under, over, under, over rope
11 over and backs (over and back = 1)
11 medicine ball clean @ 14lbs
50 ft overhead @25lbs walking lunge
11 burpees with a 25lb plate.

All that = 1 round.

I did L2, 2 rounds, total time was 25:18

Deadlift 1 RM

With a partner share the following reps:

200 meter sprint (together)
100 air squats
25 pushups
75 air squats
50 pushups
50 air squats
75 pushups
25 air squats
100 pushups

200 meter sprint (together)

Tabata situps - 8 rounds

Split snatches 8x2
(115, 115, 135, 135, 135, 145, 145, 145)