Double under practice for 40 minutes.

Ice Hockey for 1.5 hours. We only had 1 sub for the entire game!

Strength:
Deadlift 3-3-3-3-3 (405)

WOD:
AMRAP in 15 minutes of:
15 toes to bar
200m run
Wearing 20# vest

SLDL 9-9-9
60-80-90 kg

14 min amrap

7 band Push ups (blue)
7 strict Pull ups
7 ring dips
7 tire flips

@ Rx

F.t.

50 Double unders
2 KB Clean & Jerk
20 Pullups
4 KB Clean & Jerk
18 Pullups
6 KB Clean & Jerk
16 Pullups
8 KB Clean & Jerk
14 Pullups
10 KB Clean & Jerk
12 Pullups
12 KB Clean & Jerk
10 Pullups
14 KB Clean & Jerk
8 Pullups
16 KB Clean & Jerk
6 Pullups
18 KB Clean & Jerk
4 Pullups
20 KB Clean & Jerk
2 Pullups
50 Double unders

F.t.

12 DL
40 Wallball shots
9 DL
30 Wallball shots
6 DL
20 Wallball shots
3 DL
10 Wallball shots

DL: 100 kg
WB: 20 pds

@ Rx

Strength:

Power Snatches: 3x85, 3x105, 3x115, 3x135, 2x145, 2x155, 1x160, 1x165, 1x170

Metcon:

AMRAP in 15 mins: 10 KBs (70lbs), 10 Box Jumps (24"), 10 Ring Dips

Rounds: 8

Bench 1 RM

5 Rounds of 7 sets of the following, in sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds. No putting bar down during rounds. Increase weight each round. Goal is to be at failure by rounds 4-5.

75#, 80#, 85#, 90# & 95#

Deadlift

2 sets of 5 reps
1 set of max reps- 225#, 7 reps max

Then,

AMRAP in 5:00
Box Jumps @ 24"- 90

500m row
50 air squats
40 hand-release pushups
30 2 pood kb swings
20 pullups
10 T2B