Vertical Jump
Highest attempt was 24"

OHS
Find 3RM. No rack allowed.
225#

Strength 1.2:
3 Deadlift @ 70%
3 Deadlift @ 80%
3+ Deadlift @ 90% -- 270x8

Conditioning – “The Ensign” – 6 Rounds*:
AMRAP in 3 Minutes:
3 Power Clean (155/95) -- 3 rounds @ 135, 3 rounds @ 115
6 Push-Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1,3,5 and Ring Dips on Rounds 2,4,6. Rest 1:00 between rounds.

AMRAP in 15 minutes of:

15 Deadlift 205#
20 Box Jumps 24"
25 Pull Ups
90# Farmer's walk to end of driveway and back

Front Squat

3x10 at 205
3x5 @ 185

Power Snatch -

Lots of reps at light weight

Worked to 165 for 1

1 minute of work for
sledgehammer
t.a. crunch
halo
kb swing
russian twists

5 rounds

Double unders- 3 in a row!
500m row- 2:08
Pistols- low box w/ 2 15lb plates
500m row- 2:04
Stability holds on rings
500m row- 2:05

Pre WOD

Push Press 5×2 (135)

WOD

AMRAP 15

1 Deadlift 315/205 (did 225)

2 MUs (pullups)

3 Squat Cleans 185/115 (did 115)

4 HSPU

1.) Cycle 4 times in 20 minutes:
10 HSPU
10 Rope Pull-ups (gotta learn to climb a rope with out legs right!?!)
10 Strict T2B

2.) WOD
27-21-15-9
Thrusters 95#
Calorie Row

Cap 12 minutes.Goal of this WOD is to complete unbroken so make a wise decision on how you load your bar but don't be a cat! 50 Burpees immediately following WOD if you break at any time and like I said don't be a cat because that will cause you to do burpees as well:)

Max set of 3 deadlifts 175

2 rounds, 1 min per station, of:
Toes-to-bar
Box Jump, 24/20 in
Reverse Lunge
Weighted Sit-up, 45/25 lbs
Superman

207 reps

1 mile