09:30min AMRAP (while partner ran to Erina lights and back)
5 G2O @ 30kg (RX=40kg)
5 chins
10 boxjumps
= 3 rounds + 5 + 5
run to Erina lights and back while partner completes AMRAP
THEN
in Trio; farmers walk with 2 x 16kg kettlebells to Erina lights and back (in heavy rain)
On return as many kb swing as possible in remaining time
16kg=10 swings

3 rounds:
Max rep Wall-Ball (m-20, w-15)
Max rep Sumo Deadlift Highpull (m-75, w-45)
Max rep Box Jumps (m-24, w-20)
Max rep Push Press (m-75, w-45)
Max calorie Row
1:00 rest
(Spend 1:00 at each station)

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%

Strict press 5-5-5-3-1+

Last with 30 kg, 2 reps

1 RM Thruster
I one rep max'd at 155 lbs (PR), my shoulder prevented me from really getting higher. Also i need to work on my hip assistance and not squatting too far.

Followed by:
7 min AMRAP:
Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.
Thruster @ 95lbs (RX'd)

I felt pretty good about this. I did 7 1/2 rounds and completed 3 pull-ups before time was called. I really wanted to get to 8 rounds but I stopped more than I should have. Overall, felt great!

1 RM Thruster - Did 1 RM Front Squat PR 135!!

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65

AMRAP Sub was 95 Front Squats and Box Jumps

1 RM Thruster

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

RX Thruster 95/65

1 Rep Max was 105... I wanted to keep going until I failed, but I tweaked my lower back on 105lbs and it wasn't worth pushing in case I hurt it more. The workout was tough enough to get through the way it was. Still proud of 105. I'm not sure I've ever put over 100lbs over my head before!

2 Rounds - 5 minutes each round(2 minute break between rounds)
Every minute on the minute:

3 Power Cleans
15 Air Squats

---

1st round I did all 5 minutes with some rest time between each set. I used 75#. During the 2 minute rest between rounds my quads were starting to tighten up pretty good...I tried to increase my weight to 85# but couldn't ever get it. I managed to get 80# cleans a few times but the second round I didn't get any full sets during the minute (never even got to the squats...there was a lot of failing going on). Also, I am about 85% sure that I will have a giant bruise on my sternum tomorrow.

Strength: 15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk).

-then-

“Donkey-Kong”
3 rounds for time of:
5 Deadlifts (315/225)
10 Handstand Pushups (Regionals Standard)
20 Lateral Over-the-Box Jumps (24″/20″)

*Post times.

8:40 (205, box)

12-10-8-6-4 ring push ups
200m run