1 squat clean
10 HSPU
2 squat clean
9 HSPU
3 squat clean
8 HSPU
Etc...
Then...
Max sit ups in 5 mins = 124
Row 1000m

2 person team 31 min AMRAP(only 1 person works at a time)

31 Box Jumps 20in

31 Wall Ball 20lb/10ft

31 ft Wheelbarrow

31 Burpees

Ed was my partner for this and we pretty much rolled through it. It was changed to 20min and 20 reps 1/2 way through cause it was not going to be pretty at the 31 min. mark.

We got 4 and 3/4 + 9 Rds.

5k recovery

Pre WOD:
- Cycling
- 30 Double Unders

WOD:
- 60 KB Swing
- 40 1RM KB Swing

Post WOD:
- Rope pull
- Max Weight stuff

245 Imported.

1,2,3,...9,10

Thrusters 115#
Hang Power Cleans 115#

a) for quality
1­-2-3-4-5-4-3-2-1
1 DB Burpee, 1 DB Hang Squat Clean (55/40)
2 DB Burpees, 2 DB Hang Squat Cleans
3 DB Burpees, 3 DB Hang Squat Cleans...

b) EMOM 10
O: 1 Hang Power Snatch, 1 Hang Squat Snatch
E: Max effort set of clapping push­ups
up to 135 on snatches
10 dynamic (hands and feet) push ups

c) 5 rft
300m Row
:60 Plank Hold
no break plank hold
11:10

Deadlift Friday…
Strength:
Sumo Deadlift 5.5.5.5.5
worked up to 255# PR for this lift

Metcon:
3 Rounds
10 Bulgarian Split Squat “5 ea Leg”
15 BWDL
20 Box Jump 24/20

Time 18:58-Note: Roughly 7 minutes of this was due to coaching, which is fine, I needed it, my deadlift sucks... (regular deadlift)

Pre-WOD:
-work up to a heavy Jerk

WOD - For Time:
-60 Burpees to Target (6" above reach)
-30 Thrusters (#115/75)
-15 Muscle Ups (mod: ring dips)

Post:
3 X 1 minute weighted planks

crossfit total
in 45 minutes, find
1rm back squat - 335#
1rm press - 175#
1rm deadlift - 390#
exactly 15 minutes for each lift.

my 1rms:
bs - ~335#
p - ~155#
dl - ~365#