-Buy In-

Skill: Clean

WOD

3 Rounds For Time:

30 Calorie Row
25 Kettlebell Swings (53/35)
20 Back Extensions

Post times to comments.

-Cash Out-

Work on a Weakness

7 sets
Every 90 seconds:
7 burpees
7 box jumps
7 ball slams

Rest remainder of the time
Record fastest and slowest times.

1 - 50 sec
2 - 49 sec
3 - 50 sec
4 - 48 sec
5 - 46 sec
6 - 47 sec
7 - 46 sec

10 Push-up
10 KB Swing 24kg (each arm)
10 Push Press 16kg (each arm)
Farmer's Carry 24kg (each arm)

skill
max pullups 34 (PR)

strength
5x1 3 position snatch 50kg (60 s b/t sets)

WOD
Three rounds for reps of:
1min T2B
1min HSPU
1min KB Swings (28kg)
T2B and HSPU are my two most weak movements so my score wasn't that good.

Endurance
4x600m run (2 mns b/t each run)
2:18 - 2:18 - 2:21 - 2:27
times were consistent. I am pretty pleased with my running today.

Skill
3x20 weighted pushups 10kg (60s b/t sets)

Strength
5x3 overhead squats 52.5kg (3 mns b/t sets)

For time:
30 C&J 60kg

Five sets of five reps

Row for five minutes, row for recovery for two minutes. Three rounds

Five rounds for time:
750m row
10 squats
10 situps
10 pushups

Class is at 430 Monday

1) Snatch:

2X1@80%
2X1@85%
2X1@90%  
1X1@95%

2) Front Squat (partner up if necessary) : -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)  

-Rest exactly 2 minutes.

-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

• rest 4 minutes

4 min AMRAP:
15 HR push ups
10 TTB

• rest 1 minute

4 min AMRAP:
15 Jumping squats (45lb BB)
10 pull ups