1 rep max

Snatch - 165x10
C&J - 215x10
Truck Pushes
GHD Back Extensions

Low Bar Back Squat 5.5.5

5 min Rest

75 Power Snatch @ 75#

Every time you STOP moving you do 10 Burpee’s. It’s touch and go. NO RESTING…. No DROPPING FROM OVERHEAD… HANDS MUST STAY ON BAR…. or BURPEE’S

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Low Bar Back Squat 5x rep max was 185#, I stopped there due to the fact I felt that my form wasn't that great.

The 75 Power snatch (Randy - Hero WOD) workout with the added suck factor of burpees took me 12:04, which is awesome, cause my previous RANDY time was 12:37, so I beat my prior PR Randy time, while doing an additional 50 burpees mixed in. I'll take that as a win!

Burpee counter - Had to do 10 burpees at each stopping point.
25
35
45
55
65

I felt after the first 25 that I would keep banging them out. After the first 10 burpees, not so much :P

Friday the 13th

13 reps of:

HRPU
Power Snatch 95/65 (75)
Squats
Power Clean 135/95
Pull-ups (strict)
Bear Complex 95/65
Step Ups
Deadlift 135/95
Situps
SDHP 95/65
Ring Dips
Push Press 95/65
HSPU (from the box)
KB Swing

AMRAP 20 mins
10 OH Lunge @ 20kg (5 each leg)
10 Box Jump 24" (scaled to step ups)
88m Banded run (scaled to 88m farmers carry 32kg each arm)

Weighted Pull Ups:
- 20kg x 5, 25kg x 3, 30kg x 4, (Finisher - BW x 10)
- Do some butterfly pull-ups

Bent over Barbell Row (Strict form - slow raise and lower)
- 60kg x 8 x 3

Seated Cable Row Machine:
- 30.5kg x 5
- 34kg x 3
- 37.5kg x 5
- 27kg x 10

Row 1km at recovery pace (1:50ish per 500m)

Stretch for 20mins

21-15-9
95# Thrusters
pullups

Strength: Squats 3×12 @205#

Met-Con:
EMOTM for 12 Minutes
4 Cleans (155#)
6 Jumping Alternate Lunges

Cashout:
Tabata Airdyne

Nicole

20 Minute AMRAP

400M Run
Max Pull up without coming off the bar or touching ground

Skill: 50 of each
Hollow Rocks
Leg Lifts
Supermans
"Heel to Heels"

WOD:
AMRAP 14 minutes
- Row 300 m
- 20 Russian Twist (20#/14#)
- 10 Ring rows

Used a 16# Med ball, 5 complete rounds