3 rounds

9 + 9 DB front rack box step downs
9 + 9 single leg slamball
9 + 9 cross body strict toes to bar
2 min rest

You choose the weights!

Strength:
5x3 Bear Complex
Squat clean -> push press -> back squat -> push press

Metcon:
15 minutes AMRAP:
9 Deadlift (155# M, 95# W)
12 hand release push-ups

15 box jumps

I used only 45# on the bear, I could have definitely used more, but since we were doing a Metcon too I didn't feel like killing myself.

For the metcon, I used Rx'd weight on the deadlift, did hand release push-ups on my knees, and instead of jumping (right foot/ankle still bothering me) I did step ups on the soft bench...I think the softness of it gives it an added degree of difficulty b/c you gotta stablize yourself a little more than you would if you were stepping up on a regular flat hard box. Or maybe I just tell myself that to feel better :).

Anyways, 5 rounds (I am SLOW) + 6 step-ups

Back squat
12x2 @ 50% (185#)

Deadlift
12x2 @ 85% (405#)

5x3 Bear Complex (75, 85, 95, 115)
note: I ran out of time and wasn't able to do the 5th set. To others who do it later today, go heavy! I had never done this before and regret not having pushed it harder. I definitely want to do this again soon

WOD:
15 min AMRAP:

9 deadlift (155#/95#)
12 hand release push-ups
15 box jump (24"/18inch)

5 rounds + 9 box jumps

Overhead Squat 1-1-1-1-1-1-1
45-65-70-75-80-85-90

Body maintenance day.

HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

12:47 Rx / 6:27 Rx on this one.

First Helen, pull-ups were harder than I expected. Good effort, need to work on kipping with rhythm.

Start new round every minute.
(add one burpee each round)
The workout is over when you can't make
it to the minute anymore.
One bar over burpee
One Power snatch 40/25
Two Ohs 40/25
-REST 5 Minutes-
One bar over burpee
One power clean 70/50
Two front squats 70/50
-REST 5 Minutes-
25/20 Cal row
25 Burpees
25 Wall balls

0-10 build upto a heavy split jerk
12-18 mins (6 min TC)
Perform 30 STOH@60-70% then 30 BOB
21-28 mins perform a 7 min amrap for quality of-
10 pistols
30 DUs
10 press ups
30-34 mins RMU practice
35-39 mins tabata core or mobility

4 x 3 min ON: 2 min OFF

Buy in: 20 GHD sit-ups

AMRAP in remaining time
5 burpee pull-ups
6 alternating box step-ups 2x15 kg DB