Work up to max weight without removing your hands from the bar for the following complex:
1 Power Clean
1 Squat Clean
1 Jerk

95-115-135-145-155
tried 165 and failed

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

85-90-95-100-105
105-105-105-105-105
105-105-105-105(3-2)-105(3-2)

1 Clean and Jerk (80% of 1RM) - 115
10 Burpees
15 Air squats

Completed 7 + 5 rounds

-Buy In-
Strength: Back Squat

WOD
Snatch 3-3-3-3-3
*Reps must be touch and go.
135, 145, 155(F), 155, 165

-Cash Out-
As Many Rounds as possible in 5 Minutes:
5 Overhead Squats 135/95
15 Lateral Jumps over the Bar
5rds + 5 OHS

then Muscle up practice
did 15 total: 5UB, 5UB, 3UB, 1,1

4 rounds (3 min on and 2 min rest)

5 Burpee
10 Russian Twist - 2 count (#50 dumbbell)
15 Air Squat (#50 dumbbell)

round 1 reps - 65
rounds 2 reps - 62
round 3 reps - 60
round 4 reps - 60

3 rounds for time of:
100' Bear Crawl with weighted vest
100' back do: 3 long jumps and then 5 burpeeps, to complete 100' (wearing weighted vest)
I MESSED THIS UP.. YOU'RE SUPPOSED TO DO 5 LONG JUMPS AND 3 BURPEES. NO WONDER THIS TOOK ME A LITTLE BIT LONGER.
This gets tough as your bear crawl gets your hamstrings tired before the long jumps and Burpees.
I did this outdoors at the museum lawn area. Very little warm up. It was not too wet on the lawn so not much slipping with the jumps this time.
Fun WOD. I was not sure how many rounds to do so I only did 3. I have to look how many rounds I did last time. I think that 5 rounds would be a killer and I should do that next time... at night when it's nice out.
I did this in about 10:50
POST WOD:
I did the DU Ladder of 5,10,15-50,45,40,-5 ALL UNBROKEN and all start over sets.
I took my time and really only messed up on the coming down sets of 45 and 40 a couple times.
I did this in about 9:50
Good Stuff. Then did some bike riding with Kendall.
Fun Time.

3 Min AMRAP - 6 rounds

10 Burpees
10 Box Jumps
10 Kettlebell (#53)

90 Second rest between rounds

round 1 - 63
round 2 - 61
round 3 - 60
round 4 - 56
round 5 - 50
round 6 - 53

“Schmolls”

(35min Time cap)

Run 800m

Then 2 rounds of:
50 Burpees
40 Pull ups (MOD: purple band)
30 Pistols (MOD: held pole)
20 KBS 1.5/1p
10 HSPU (MOD: 1 Abmat)

Then, Run 800m

33:05

Pull ups were the worst part. I was doing them in 2's and 3's in the second round even with the purple band. First time making it through a wod with 1 abmat on the hspu, again doing them in 2's and 3's in the last round, so I'm pround of that. Had to break up the KBS into 12/10 each round which was surprisingly disappointing. Regardless, I was happy to get under the time cap. Even with all the mod's it was challenging!

bike rode with the kids all day. lots of fun.
ride with Brady a bunch and then in the evening did a similar ride with Kendall a bit faster.

Row 2 km for time. 8:54

Trainer’s choice of ab exercises.
20 Hollow rock
45-sec Plank
15- Side Plank, each
Sit-Ups (feet together)