40 burpee deadlift box jumps

Jerk, emphasizing on the eccentric part of the movement (the negative)
3-3-3-3-3
165,165,170,175,185

20 Deadlifts (185/275lbs)
Run 400m
20 KB swings (35/55#)
Run 400m
20 Burpees
Run 400m
20 Box jumps (20/24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

12 mile bike ride

deadlifts
340x5 355x5 365x5 375x4

strict pullups
10 10 10 8 8

front squats
245x5 (too tired)

1000m row
50 over-rower-burpees
100 shoulder to overhead (65/45)

RX. 16:31

Ten rounds for time of:

7 Burpees
7 Sit-ups

Time: 12:26

Buy out:
Row 1000 meters
Time: 3:50

400 yds swim 8:00min

break

9.5 miles bike 35:00 min

.7mile run 5:45 min

Snatch 1RM

Strength:
8 x 2 Clean Pull from the floor & Hang Pull from thigh on 2 min
70% x 5
80% x 3

185
205

Then:

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes. (off 350)

225
245
280
300 - only got 4

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary). (off 295)

205
225
235
250