Thrusters 44kg 10-9-8..2-1
Burpees over barbell 1-2-3..9-10

Dont die.

7 rounds for time:

3 Power Clean (Rx 205/115) - 115#
4 HSPU

Post WOD:
2 X 1 minute Weighted Plank - 45#

Used a band for the hspu at first which is not the best idea for time. It took longer to get in the damn thing than it did to do the hspu. So, last few rounds I just muddled through 'em on the wall.

A: E3M for 15min:
200m run
5 pull ups
10 Push ups
15 Squats

Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 155/105

1min Rest

75#-I am extremely slow @ Burpees and had less than a minute (like 30 sec) to do HPC's.

Buy-in:
2 Round of:
200m run
3 tire flips
15 Wall ball

WOD:
For time complete the following:
50 Back squats 115/75
40 Push ups
30 Shoulder to overhead 115/75
50 Front squats 85/65
40 Push ups
30 Shoulder to overhead 85/65
50 Overhead squats 65/45
40 Push ups
30 Shoulder to overhead 65/45

Cashout:
2 rounds of:
25 DU's
Prowler Push (230# + prowler)

Row
2x3000m, resst 3 minutes

-Buy In-
5/3/1 Back squat deload
115x5, 145x5, 175x5

WOD
For time:
Row 3k

-Cash Out-
“Grace”
30 Clean and Jerk for Time (135/95)
3:54

The row sucked big time after yesterday's WOD. My legs were smoked! Grace was pretty killer too.

Tempo Front Squat
10 Sets of 1:
6 Seconds Down
1 Second Pause In Bottom

70-80 % 1RM