Distance: 2.75 miles
Time: 22:06
Pace: 8:01min/mi.
Speed: 7.48mi/h.

21-15-9
burpees
KB Swing (1'5 pood)
Box jump (24'' - 60cm)
(10:12)

Weightlifting
Find 1RM C&J
warmed up with 185, 225.
245, 255, 260, 265 cleaned but missed jerk
260# (5# PR)

Capacity:
1) Max burpees in 1:00
-Must touch 6" target above max reach
-23 (no repped myself 4x, didn't touch target)

2) Jackie
For time:
Row 1000m
50 barbell thrusters, 45#
30 pullups

7:58 (36 second PR)

Skill
Snatch - 70kg
C&J - 85kg
3x3 Box Jumps (33 mats)
3x25m Sprints
3x10 Barbell Back Extensions (15kg)
3x10 Weighted Situps 20kg (60s rest)

Three rounds for time of:

20 pound dumbbell Squat cleans, 15 reps
15 Burpees

FRIDAY 130607

Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
35 pound Dumbbell squatsnatch, 10 reps, alternating

Completed 8 2/3 rounds.

20 rep Back Squat

70#

21-15-9
Deadlifts (225/155)
Handstand Push Ups

I did 135 and push ups on the bench.

For Time:
25 Pull-ups
50 Deadlifts, 135#/95#
50 Push-ups
50 Box Jumps, 24"/20"
50 Wipers, 135#/95#
50 KB Single Arm Clean & Press (alt. arms), 36#/25#
25 Pull-ups

29:05 (full wipers)Rx

One Round is:
1 x Samson Stretch
5 x Air Squat
5 x Sit-Up
5 x Back Extension
5 x Pull-Up
5 x Dip