5 HSPU
10 Pistols
15 Pull-ups

Finished 6 rounds exactly

2009 Chipper

15 power cleans 155lb
30 TTB
30 box jumps (30in)
12 bar muscle ups
30 dumbbell push presses 40lb dumbbells
30 double unders
30 pullups
30 burpees
100ft overhead walking lunge with 45lb plate overhead

15 min to work up to max snatch

made it to 160.

*** need to work on snatch with heavier weight!!

15 min to work up to max clean and jerk

made it to 205, too tired from last few days of workouts

Clean 2-2-1-1-1
[115-115-125-135(X)-135(X)-125]

Press
5X55
5X65
5X85

A bunch of handstand work

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Team WoD: Teams of 4 athletes each on a different station. Change stations when 200m KB rack carry is complete.

3RFT:
200m KB Rack Carry (55lb each arm)
Tire Slams
Burpees
Box Jumps

50 back sq 73#
40 front sq 53#
30 overhead sq 42#
20 airsq
10 over box jumps

5/4/3/3/2/2
155/185/205/225x2/225/205

10-9-8-7-6-5-4-3-2-1
90lb DL
Burpee
Pullup (assisted)
20:30
-incredibly tough--huffing and puffing
-didn't go hard on pullups...did a few days back...no full ones

Squat 5x5 (160 lbs)
Bench Press 3x5 (135 lbs)
Barbell Rows 5x5 (90 lbs)