All-levels WOD/Beginner WOD:
For time:
25 Box jump, 30/24 : RX
25 pull-ups : black + blue band
25 Kettlebell swings, 2/1.5 pood : RX
25 steps, overhead reverse Lunge 45/35 : RX
25 Knees to elbows
25 Push press, 95/65 pounds : RX
25 weighted sit up 45/25 : RX
25 Wall ball 2-fer-1s, 20/14 pound ball : 10lb
50 Burpees
25 unbroken Double unders : 75 singles

For time complete:

21-15-9

Deadlifts (155/225#)
Handstand Push-ups

Results: 6:37 StinkBug

For Time: 30 slam balls 5 box jumps 25 slam balls 10 box jumps 20 slam balls 15 box jumps 15 slam balls 20 box jumps 10 slam balls 25 box jumps 5 slam balls 30 box jumps

Back squat 3-3-3 (275)
Weighted push up 5-5-5 (90)
Deadlift 3-3-3 (365, 1@ 385)

WU:
Normal walking dynamic stretches. Light barbell and PVP rod stretching to prepare for bench press.

Find max 5 rep bench press: 115#

MAIN WOD:
10 Rounds on the 1'15":
5 Bench Press (95#, down to 85# after about halfway; Aaron had to help on many reps)
10 KB Swings (1.5 pod)
5 Wall ball (20#)

EXTRA:
3 Rounds
10 Overhead squats (65#,45#,45#)
15 yds of walking lunges

Torque class at Powerhouse with Aaron as coach.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20-30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
3x10 Bar Dips
3x10 Pullups
3xMax KB Throws for Distance (10kg)
1 Lap of the Infield + Static Stretching (Cooldown)

21-15-9

Pesos: 24/16kg

KBS Ruso Derecha
KBS Ruso Izquierda
KB snatch D
KB snatch I
KB Thruster D
KB Thruster I
KBS Americano

9 T's

DL wk 1: 10, 10 x 236#
BP wk 1: 7,8 x 115#

A. build to tough single Clean and jerk quick Not a 1rm SCORE: 245
B. emom - 65% of 1rm clean and jerk x 3 - 5mins SCORE: 155-175
C. emom - 70-75% of 1rm clean and jerk x 2 - 5mins SCORE: 195
D. emom - 75-80% of 1rm clean and jerk x 1 - 5mins SCORE: 225

8 RFT:
3 PS 155/95#
3 MU
3 high box jumps sd

Notes:
- back off the % if form is off
- record time for 8rounds
- record box jump height

Front squat 5-5-5 reps
145-175-185

Death by Barbell:
For time:
75 pound Shoulder press, 20 reps
75 pound Overhead squat, 20 reps
75 pound Hang power clean, 20 reps
75 pound Split jerk, 20 reps
75 pound Front squat, 20 reps

Time: 08:47