For time of:

25-20-15-10-5 reps of:
Deadlifts 135 lbs / 95 lbs
Bar facing Burpees
Kettlebell swings 2.0 pd / 1.5 pd

At Brick Crossfit in West Hollywood

Technique work:
parallettes L-sits, 4 rounds, between 10 -15 s.

4 rounds of 15 supermans

WOD:
6 rounds
KB = 1.5 pood

6 KB swings
6 KB SDLHP (sumo deadlift high pull)
6 1 arm KB lunges

between each round do 10-8-6-4-2-0 burpees

For time:
1km row
50 v-ups
200m farmers walk 20/12 x2
10 wall climb
1km run
10 wall climb
200m farmers walk 20/12 x2
50 v-ups
1km row

Pre-Wod
1RM Deadlift
5x 75% - 155
3x 85% - 175
1+ 95% - 195 (got 2!)
2 box jumps between sets

WOD for time:
10 power cleans (185/115#) - did 95#'s
400 m run
20 HSPU
400 m run
10 power cleans

3.2 mi run

Shoulder press 3x10, 1x8

9-7-5 for time of:

Muscle-ups
Snatch (135#)

I used 95 #.

Time: 9:08

Muscle-ups I could probably string together 7-8 in a row instead of the 6 that I did. Great snatch practice-really could use that almost as a warm-up to go heavier. Need to get the snatch weight up and do this over. Even now could have gone harder on this and done it in less time.

Bench Press:
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM

Metcon:
For time, 21-15-9:
-Right-arm DB snatch (45/25)
-Burpees
-Left-arm DB snatch

Bench: 175(5), 200(3), 225(f- so close, but didn't quite have it without help)
Metcon: 11:24 (35# DB)

Buy-in: Clean skill work

WOD: "Badger"
3RFT of:
30 95# cleans
30 Pullups
800m run

Cash Out: Mobility and stretching
AKA Try not to puke

1st rd:
Cleans 10, 5, 5, 5, 5
Pullups 3x10 butterflies

2nd rd:
Cleans 6x5
Pullups 3x10 butterflies

3rd rd
Cleans 6x5
Pullups 1x10, 4x5 butterflies

Pre-Wod
1RM Deadlift
5x 75%
3x 85%
1+ 95% (failed at 355 on trap bar)
2 box jumps between sets

WOD for time:
10 power cleans (115#)
400 m run
20 HSPU (40 HRPU)
400 m run
10 power cleans