40 pullups
30 burpees
20 HSPU (subbed for box pike pushup)
10 MU (subbed for pushup/jumping pullup)

Rest 3 min

20 pullups
15 burpees
10 HSPU
5 MU

Finished in about 18 min

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800m Run

I died today...this workout absolutely killed me. I nearly blew chunks and passed out at the push ups. BUT I finished! Took me forever but I did. :)

Monday

25 cal ski erg
25 burpees
25 cal AB

3x2 80kg
2x1 85kg

Hang Power Clean 3.3.3

Then:

15 min AMRAP

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

I did 215lb of HPC and then got 12 2/3 and 3 reps on the WOD.

Hang Power Clean 3.3.3 - 50, 65, 85 Felt good. Next time I'd like to try higher weight.

Then:

15 min AMRAP

3 Clean and Jerk 155/105 (MOD 65)

5 Plyo Push-up “hand on slamball” (MOD knee push-ups)

7 Lateral Box Jump “sub is over the box 2×1″ (lateral step-ups)

Felt good! Form felt good for the clean and jerks (thanks Kyra!), so next time I'd like to increase weight.

Then, afterwards I ran 800M to keep the burn going a little longer!

Strength:
1 Rep Max Snatch
155#

Met-Con:
Atlas Stone Ladder
Shoulder the stone 1 time the first minute, 2 the second minute, etc., until you cannot complete the number
140#: 4 Minutes
95#: 7 Minutes

Team WOD 3R each
0.3 mile AB
10 TTB
20 manmakers
0.3 mile AB

Do 3 clean & Jerk every minute