Strength

3x3 hang squat cleans

*worked up to 95lb 3x3
*105lb 2RM

WOD

20 wall balls
20 hang power cleans @95/65
3 rounds

*Rx'd the workout
*finished sub 8 minutes

WOD (2 Rounds For Time):
-20 Pull Ups
-30 Burpees
-40 KB Swing (53/35)
-50 Air Squats
-60 Sit Ups

I did 53# kb swings and then 40# for the 2nd round.

4 x 800m; rest 3 min

3:09, 3:08, 3:08, 3:02

Wendler:

Bench Press - 5x220, 4x235, 3x245
Hang Cleans - 5x185, 5x195, 4x210, 4x210
Front Squats - 5x220, 5x235, 5x245

Double Unders - set between sets - 30 x 9 = 270 reps

Pre-WOD
* 1 mile run

WOD - 7 rounds (21,18,15,12,9,6,3)
* Thrusters (95 lbs)
* Burpees

Post-WOD
* 100 sit-ups
* 1 mile run

A) 5 min Max Squat = 100

B) 3x5 Push Press = 75lbs

C) AMRAP 12:
3-6-9-12…etc.
Push Ups
30 Double Unders

made it to 7 rounds with 21 + 12 push ups

10 reps of each for 7 rounds
17 minutes

10-1 t2b 30 sec plank
10-1 pull-ups 30 sec plank
10-1 ring push-ups 30 sec plank

10 min. AMRAP of:
10 Situps
10 Pushups
10 Squats

21-18-15-12-9-6-3 reps of:

Thrusters (65 lbs)
Burpee-over-bar