5X3 Bench Press (265)

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

In each 3 min segment, get as many rounds of the following:
--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

Record total rounds 5-4-4-4-4

Bike 1mile
25 Thruster 30kg
Row 1mile
25 thruster 30kg
50 sit up
50 superman

21-15-9
Deadlift 110 kg
Burpee
Push ups

3 x ZigZag Agility Test

On the minute for 8mins
- 100m shuttle run
- 2 burpees

5min AMRAP
- 30 chair squats
- 10m Bear Crawl
- 10m Broad Jump

3min AMRAP
- 10 situps
- 20 pushups
- 30 chair press

D Short Intervals

ENDURANCE:
Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off
6.5mph -> 8.0mph

STRENGTH:
Max Effort (ME): Back Squat
- 135x3 / 225x1 / 275x1 / 295x1

CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 8:00 of:
7 Back Squats - 155lbs
7 Parallel Grip Pullup

30 min AMRAP

200m Run
Max rep pull ups
400m run
Max rep ring push ups
200m run
Max rep dips
400m run

Max rep push press 45#/65#

RX'd this workout even though reps were low (especially on dips) - great practice for me though! By the time this workout was finished, I ended coming just 200m short of 3 miles of running. Great workout, really tough.

For Time (Time Cap 40 min.):
100 Thrusters only Barbell
90 Abmat Sit-ups
80 Air Squats
70 Hand release push-ups
60 Wall balls
50 Burpees
40 Knees to ellbow

Front Squat

Deadlift 15,000 lbs., and perform 150 full-release push ups

I broke my WOD down into 10 rounds of:

10 150 lb. Deadlift
15 Full-release push ups

It was harder than I thought it would be. I ran out of steam faster on the Pushups.

With KB's
21-15-9

Squat Cleans (2 X 50lb kb's)
Ring Dips