3 x 10 OHS (50) 1RM 80kg

Main WOD
9/7/5
Thruster @70
Supine Ring Pull
Strict Press @50

(Use 1 bar and add/remove plates during WOD)

Then 10 Kipping Pull Ups
on the minute, every minute for 10 minutes
100 Reps

800 m Run
12 Clean and Jerk (Rx: 155/105)
10 calorie row

600m Run
15 Clean and Jerk
10 calorie row

200m Run
21 Clean and Jerk
10 calorie row

3x3 dead lift @ 80, 85 and 90% of 1RM

Got all lifts at 320, 345, 365

WOD
7 RFT (12 minute cap)
7 hang cleans (135#)
7 HSPU
7 T2B

Sucked this one up. 6 rounds at the cutoff of 12 min. Had to start using 1 mat for the HSPU 1/2 way through

82 Burpees

21-15-9 Deadlift (155#) ; Burpees

Then Max Deadlift. (265#) (PR)

Strength - Bench Press
Of 1RM,
80% - 3
85% - 3
90% - 3+

Metcon:
12 Minute Cap, 21-15-9:
-Front Squats (95/65)
-Burpees
-Pullups

Bench: 185(3), 195(3), 200(3ish- pretty sure I would've had all 3 on my own, but my spotter helped on 2 of 3)
Metcon: 10:32 rx'd

5 rounds for time:

100 feet of weighted lunges 45#
15x ring pushups

finisher: 800m run

man those lunges really suck!

As many DBU's as possible in 1 minute

“Fight Gone Bad” variation
3 rounds: Spend 1 minute at each station with a 1 minute break after each round.  Go for max reps each minute.  “Score” is total number of reps/calories throughout entire workout. This is quick, but each minute should be max effort. This workout is meant to simulate a 3 round fight.

1)      Wall Ball (20/14)
2)      Slamball
3)      Box Jump (20in for all)
4)      Push Press (75/55)
5)      Row (for calories hit the "change unit" button on the rowers and cycle to calories)

Skill Push Press 5,4,3,3,2

Sprint Intervals (on track in running flats...no spikes)
10 x 100m - range of times between 14.5 and 15,5
10 x 100m - range of times between 15.5 and 16.5