100 Double Unders
25 HSPU
75 Double Unders
25 Burpees
50 Double Unders
25 Knees to Elbows
25 Double Unders
25 KB Swings @ 32kg (2 pood)

Subbed #50 DB Swing

Pre-WOD: Work Up to a Heavy Set of 3 Bench Press

WOD: Rows to be completed for time:
-500 m
-400 m
-300 m
-200 m
-100 m
Each Row Followed Immediately By 20 Push Ups
Rest As Needed Between Sets

Post WOD: 50 GHD Sit Ups

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All rows around the 1:50/500m mark (give or take). 400 and 300 rows were brutal.

For time of:

70 Burpees
60 Sit-ups
50 Kettlebell swings 1.5 pd / 1.0 pd
40 Pull-ups
30 Handstand push-ups

Fran
21-15-9
Thruster (45lbs)
Pull ups RX

Time 6:55

3 rounds of 15 each
Squat
Bicycles
Inch worm push up
Suitcase
Jump lunges
Push up
High knees
Mountain climber
Plank (just 1min)
Burpees
Didn't time it...

5 rep max

WARM-UP
500m run, dynamic warm-up, wrist stretches, PVC pipe OH squats & pass throughs

STRENGTH
Front Squat:
3 x 8 @ 60-65%

WOD
AMRAP 15min:
10 Overhead Squat Rx: 35
20 Sit Ups
Run 400m

FINISH : 5 rounds (16:10)

Shoulder press 5-5-3-3-1-1 (50-55-60-65-70-75 fail) previous PR 72#

Then,

12min AMRAP

5 Squat cleans 165/110 (MOD: 80#)
10 Toes 2 bar
15 Wallballs 20/14

4 + 4

Was planning on 75# but Donna talked me into going heavier, lol. I'm glad I pushed myself, but it was taking several attempts to even clean it by the last round. Also a few of them ended up being a clean and a front squat instead of catching it in a squat. I'd probably say go back to 75# until I can catch them all in the squat.

Warmup:
500m run, flow dynamic warmup, stretches and PVC OHS

Strength & skill
3 x 8 front squats @ 60-65% (105#)

Took them all off the floor. Warmed up with 5 x 65#, 5 x 85#. Felt pretty good. Went for 105# and tried to attack the bar. The working sets felt very good, full depth, and didn't sway too much on the way back up. Plates under the heels helped. Thinking I might want to try weightlifting shoes if I can find some cheap. Side note: Used the 15# training bar loaded up because I was going to do very light OHS afterward and didn't want to switch bars, and Nik said the bar was flexing. I know they're rated for 150#, but yeah ... not sure I'll do that again. Don't want to break their stuff.

WOD:
15 min AMRAP
10 OHS @ 26# (used 5.5# plates)
20 situps
400m run
Finished 4 rounds

This was pretty brutal. Not good w/ OHS, so I kept it very light. Tried 35# and that sucked, so I dropped weight. Situps were actually a killer. And the runs weren't pleasant either. In the last round, I heard the coach yell from about 50-75m away that I had 30 seconds left, so I sprinted to the finish.

10-15m of DB squats
-Did 60lb DB final 3 sets x 5 reps (2m rest...not too bad)

12m AMRAP
60 jump ropes (air)
10 DL (60lb) to shins
10 pushups
-TOUGH! 5 or 6 rounds
-Very high heart rate

A.
Take 15 minutes and build to a heavy Clean and Jerk
Despite feeling good on Cleans earlier in the week, I was only able to get up to a 190lb Clean again - that 200lb mark eludes me!

B.
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
60 seconds rest
For each 60-second set, I worked to do 6 reps. The first couple of sets I went way too fast, so I slowed down and worked for 3 reps every 30 seconds. The last few sets were tough to get the 6 reps in, but I managed to fit them in the 60-second window.