Run 2 miles

Strength:
3 Press @ 70%
3 Press @ 80%
3+ Press @ 90% (As many reps as possible) 7x95

Conditioning – 10 Rounds For Time:
3 Hang Power Snatch (135/83) @85
3 Burpees

Post-Workout – AMRAP in 2 Minutes:
Strict Pull-Ups (18)

"Lynne"
5rds for reps
Max rep body weight bench press
Max rep pull ups

8/16-8/16-7/11-5/12-4/12 = 32/67

40 HSPU
Each time rest perform 10 V-up
(15min. +-. hice tandas de 7 HSPU hasta 42 y 60 V-ups)

AM
Skill
Snatch - 60kg
Clean + Push Press - 80kg

Strength
3-3-3-1 Front Squats
(80kg - 90kg - 100kg - 110kg)

Midline/Assistance
3x10 Hip Thrusts (20kg)
3x15 seconds L-sit Hold (90s rest)

Warmup:

1 mile bike

max bench attempt:

135x9 155x8 185x5 210x3 240x1 270x1 300 fail (2)

Annie

"Klepto"
4RFT
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (135/95)
1 Power Clean (225/155)

24", 68#, 98#
At least 4 min spent on changing weights. Can definitely go heavier on the power clean. Picked lighter weight so I could keep moving. Bit tired during first round of box jumps, but started moving faster in second round.

Lat area sore from yesterday.

Tabata Jump rope
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push press, 30 lbs
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Butterfly sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Write down your reps each time during your 10 second rests.

Tabata score is the least number of reps performed in any of the eight intervals.

9min AMRAP
10 Push Jerk 155#
20 Situps
30 Squats

3 rds + 7 PJ

Metcon 1:

1000m timed row - set new PR - time:3:28

Metcon 2:

2 Rnds: 20 Presses (135lbs), 500m row, 40 KBs (70lbs), 500m row

Time - 18:58