10-9-8-7-6-5-4-3-2-1
Push Ups
Squox Jumps (Air squat down & jump to top of the box)

5-4-3-2-1
Strict Chinups (no kipping)
Hollow Rocks

Wendler Strength:

Bench: 3x230lbs, 3x245lbs, 3x260lbs
Strict Press: 3x150lbs, 3x160lbs, 3x170lbs

WOD: Metcon

2 Rounds for time: 50 DUs, 40 Push Press (75lbs), 30 K2E, 20 GH Ext, 100ft of Broad Jumps
Time: 17:48

S.W.O.D.

P.P. "or" Squat 5-5-5-3-3-3

"Leap This"

18min A.M.R.A.P

50m Broad Jump
10 Combo's
10 Med Ball Slams 20/12
10 Mountain Climbers (Each)
100 Single Jumps (Jump Rope) or 50 DUB's

*Coaching notes: Please keep count of your rounds for scoring.

7 Rouds

10 Burpee Touch
10 Kettlebell Snatch 24kg
1 Shuttle Run (5,10,15)

See paperwork....

Strength:
Load barbell up with your bodyweight (e.g. for Dale - 195)
5 - Deadlift
4 - Hang Power Clean
3 - Push Press
2 - Front Squat
3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

Finisher:
Prowler/Butcher Relays
5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups - MOD Knees

10 Pull ups - MOD Jump

Rest 5 mins

100 Slam balls - 20lbx

Gauge: 5:51
Slam Balls: 5:11

Really pushed myself to get a PR but want to get to a place where I can do the 40 squats unbroken. My quads BURNED like no other this time. Beat my slam ball PR by 2 minutes!!

Strength:
Load barbell up with your bodyweight (e.g. for Dale - 195)
5 - Deadlift
4 - Hang Power Clean
3 - Push Press
2 - Front Squat
3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

Finisher:
Prowler/Butcher Relays
5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

A1. deadlift @ 32x0 tempo 5reps x 5 sets

A2. close grip bench press @ 30x1; 5, 5, 3, 10, 10 reps 5 total sets

225/185 225/185 225/225 225/155 275/155

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Doing the 30 snatches with no bumpers was awkward. Stopped at 10 and 15 for quick rests to not burn out. I did the 75# with a rest at 10 and then every 5 due to my breathing and fatigue was setting in. Finished those rounds at 6:03. For the 100# I was going for a PR in my snatch (previously 95#) and failed on the first and fourth rep.

SO FREAKING HAPPY!! During the second round, I thought to myself that this was definitely my kind of workout. Never thought I'd love snatching so much!

PS. Photo is of my snatch attire :)