7 rounds for time of:

10 BW Deadlifts
10 HR Pushups

7 Mins AMRAP

3 Power Clean @ 135lbs
3 Toas to Bar
6 Power Clean @ 135lbs
6 Toas to Bar
9 Power Clean @ 135lbs
9 Toas to Bar
12 Power Clean @ 135lbs
6 Toas to Bar

Row 1,000 meters
50 thrusters 35 lbs
30 pull ups

Clean complex for 9min @ 165#

"Fran"
21-15-9
Thrusters 95#
Pull ups

Skill: 5x3 Push Press 185lbsmax

15 min amrap of
7 push presses ( 95/135)
10 wall ball
15 swings(53/70)

Open WOD 13.4:

7 Min AMRAP: 3 Clean & Jerks (135lbs), 3 T2B, 6 C&J, 6 T2B, 9,9, 12, 12, 15,15.....

Results: 72 reps

Warm up(0:00-10:00)
2rds
20 mclimbers-2ct
200m run

Fittrain Intervals(20)
c/o Alchemy 365
A20
2-4-6-8-10-12-14-16-18-20 reps:
Burpees

After every round, complete:
10 Push Press
10 Butterfly Sit-Ups
10 Ground to Jump and Touch

Finisher
30 t-raise
60 dbl crunch
1:00 min couch stretch

Sprint Intervals:

7x150m - on track in spikes...standing start...3 to 5 min rest between reps..did all 7 reps between 20 and 22.

Back Squats:

4x135, 4x185, 4x205, 4x225, 4x275, 4x305, 4x325, 4x340

Metcon:

7 Rnds: 4 Push press (75lbs), 8 SDHP (75lbs), 12 Frnt Sq (75lbs)

Time: 9:37

Conditioning WOD:
Run 400m
20x Power Cleans
20x Bar Facing Burpees
Run 400m
10x Power Cleans
10x Bar Facing Burpees
Run 400m
5x Power Cleans
5x Bar Facing

Hero WOD
“Cameron” 35min Time cap

50 Walking lunges
25 Chest 2 bar pull ups (MOD: 6 pull ups, rest on green band)
50 Box jumps 24/20
25 Triple unders(or attempts) (MOD: 50 DU's)
50 Back extensions
25 Ring dips (MOD: dips with Green Band)
50 Knees 2 elbows
25 Wallballs 2-fers 20/14 (MOD: 6# ball, I don't care, those were silly and I am way too uncoordinated at this point, lol)
50 Abmats
5 Rope climbs

28:27

Lots of MOD's (4)! Should've used the purple bands but the greens were already there and I didn't care much today. Since I'm new to pullups I'm just going to try and work them into the workouts gradually. After 6 I couldn't get my chin above the bar so I dropped to the band. First cut from box jumps today, fortunately not a bad one. Between that and the rope climbs my legs already look like I was severely beaten. SEXY!