For time:

Wear a #20lb vest
400m Run (1/2 is up hill in my neighborhood)
5 Pull ups
15 Hand release push up's
30 Air squats
400m Run (1/2 is up hill in my neighborhood)
5 Pull up's
15 Hand release push up's
30 Air squats
400m Run (1/2 is up hill in my neighborhood)

21/15/9
Thrusters
Pullups

1) 10X1 Snatch from High Boxes (4 x 45 lb bumpers stacked so bar is right above knee) – heavy but perfect—not maximal, rest 60 sec.

• 115 x 3, 125 x 3, 135 x 3, 145 x 1

2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

• 205 x 2, 225 x 8

Strength/Conditioning:

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
+ (165, 175, 195 could have done a little more)

1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
+ (120, 170, 170)

1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
+ (115, 115, 115)

1d) 3X1 minute ME Rope Climbs 12′ – rest 30 sec.
+ (6, 5, 7)

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

Today was epicly awesome.

worked to 225x3 on backsquat
worked to 200x3 on bench press
worked to 187x3 on power cleans

WOD:

20 Thrusters (115/75)
30 SDLHP (115/75)
40 Wall Balls
50 BB Rollouts
60 Double Unders

Strength:

Bench Press - 6x185, 6x205, 6x225, 6x245

Squat Cleans - 2x135, 2x155, 2x175, 2x195, 2x205, 2x215, 2x225, 2x230

Metcon:

5 Rnds: 20 WBs (20lbs), 20 Ring Dips, 20 K2E

Time: 21:30

Perform 5 RFT:

1 power clean (135#/85#)
3 hang squat cleans
2 jerks
Run 60m

Rest 2 minutes then repeat 5 rounds.

Score is total time with rest.

AMRAP 7 minutes

1-2-3-4-5-6.....

DeadLift ( 225/155)
Handstand Push Ups

Score 1 round for reps

225 lb hang clean 30 reps (subbed 185, only 10 hang and 20 power cleans)
50 pistols (used squat rack for balance)
2000 m row (200 SDHP)

Dips

3-2-2-2-1-1-1-1-1

3x20
2x30
2x40
1x50
1x50
1x50

Misread the WOD originally and didn't do all the sets prescribed