PreWOD: Deadlift
75% - 5 - 170
80% - 5 - 195
85% - 5 (or more) -205, failed on 5th

WOD
EMOTM 2 hang cleans, 15 minutes. 95x14, 105x14, 115x2 (PR)

Post-WOD
40 T2B or 40 GHD's - 30 GHD + 10 T2B

Strength - Bench Press
Using 3RM max from last week (#85) John tells you 1 RM (90)
Of 1RM,
75% - 5 @ #70
80% - 5 @ #75
85% - 5+ @ #80 - I did 5, forgot to try to do any more!

WOD -
3 rounds for time:
400m run
21 KB swings (53/35)
12 pullups

Cut off 3 minutes and 17 seconds from the last time I did Helen!!!

 3 - 5 Minute rounds

Switch on the minute

Burpees
Row
KB Swings 53lbs
Slammer ball. 40lbs
Wall balls 20lbs

3 Rounds WOD was modified from box WOD due to R shoulder pain

10 Box Jumps
20 K2E (on ground)
30 Abmats
400m Run

I forgot my time, but still wanted to post my workout. I think it was right around 11 or 12 minutes.

150 pushups, in as few sets as possible. 7 max.

I was able to finish 150 in 9 sets.

30 second sprints, with 90 second rest in between each. 8 rounds.

4 minutes/8 sets of Tabata sit ups.

For time:
Deadlift and Power Clean (115#/ 75#)

10-9-8-7-6-5-4-3-2-1

1x20 Shoulder Press

WOD:
10OHS 10 TOE-BAR

Four Rounds for Time

Strength - Bench Press
Using 3RM max
Of 1RM,
75% - 5 @ 125#
80% - 5 @ 130#
85% - 5+ @ 145# (7)

WOD -
3 rounds for time:
400m run
21 KB swings (40#)
12 pullups

3x5 Clean and Jerk

55#, 75#, 90#

Did this in my garage with no bumper plates, so didn't want to go too heavy. Will work up to 100 next time!

20min AMRAP

10 Overhead walking lunges 45/25

10 Sumo Deadlift High Pull 95/65 (MOD 55#)

10 V-Ups

12 full rounds

55# felt better this time. Try 60# next time!