Gorgeous day here in Ouray. you really couldn't ask for better weather.

Warm Up:
All skate (push ups, squats, lunges)

Mobility:
Standing forward bend
Sit in squat
Samson stretch

MetCon:
25 Ball Slams @ 20 lbs
Across Park (~100-150 meters)
10 Burpee Broad Jumps
10 Crab Walks (two steps for each 'rep')
10 Frog Jumps
25 Wall Jumps @ 22-24"
100-150 meter sprint
25 American Kettle Bell Swings @ 52 lbs
100 Flutter Kicks

As always, Sundays are "time free".

Seated Dumbbell Press + Seated Dumbbell Shrug:
- 10kg x 10 (each arm)
- 26kg x 5, 20kg x 5 + 32kg x 10
- 28kg x 5, 14kg x 5 + 32kg x 10
- 30kg x 5, 14kg x 5 + 32kg x 10

Barbell Upright Row + Dumbbell Side Raise:
- 40kg x 5, 30kg x 5 + 7kg x 10
- 45kg x 5, 30kg x 5 + 7kg x 10
- 50kg x 5, 30kg x 5 + 7kg x 10

Dumbbell Front Raise + Barbell Shrug:
- 14kg x 7 (each arm), 10kg x 3 + 100kg x 10
- 14kg x 7 (each arm), 10kg x 3 + 100kg x 10
- 14kg x 7 (each arm), 10kg x 3 + 100kg x 10

Incline Shoulder Press Machine + Plate Shrug:
- 30kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)
- 40kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)
- 50kg x 5, 20kg x 5 (each arm) + 20kg x 10(each arm)

5 Rounds:
- 10 x 40kg Strict Shoulder Press (Push Press when fail) + 10 x 40kg SDHP
- rest 1:1
- 10+10; 8,2+10; 7,3+20; 6,4+10; 6,4+10

Row 500m to warm up

Seated Hamstring Curl Machine:
- 50 x 21.5kg

Seated Quad Curl Machine:
- 50 x 26kg

Deadlift + Deadlift on Plates:
- 3 + 3 @ 30kg
- 3 + 3 @ 50kg
- 3 + 3 @ 70kg
- 3 + 3 @ 90kg
- 3 + 3 @ 100kg
- 3 + 3 @ 110kg
- 3 + 3 @ 120kg
- 3 + 3 @ 130kg
- 3 + 3 @ 140kg
- 3 + 3 @ 150kg
- 3 + 3 @ 160kg
- 3 + 3 @ 170kg

21, 15, 9:
- work: rest = 1:1
- Deadlift @ 100kg
- 20kg Decline Plate Sit Up

Bear Complex @ 20kg

Front Squat (Clean bar from ground, hand straight out in front):
- 6 x 20kg, 6 x 30kg, 6 x 40kg, 6 x 50kg, 6 x 60kg, 6 x 70kg, 6 x 80kg

• work:rest = 1:1
• 20m OH Plate Lunge @ 20kg
• 10 x OHS @ 40kg
• 20m OH Plate Lunge @ 20kg
• 8 x OHS @ 40kg
• 20m OH Plate Lunge @ 20kg
• 6 x OHS @ 40kg
• 20m OH Plate Lunge @ 20kg
• 4 x OHS @ 40kg
• 20m OH Plate Lunge @ 20kg
• 2 x OHS @ 40kg

Row 1000m to warm down

CAVEMANSTRONG

Power Snatch

3x65
3x65
3x75
3x85
3x95

Front Squat w 3 sec. hold at bottom
3x135
3x145
3x155

4rnds x45secs
Horse stance
handstand hold
tricep/lat stretch

facepulls x 50

Wendler:

Thrusters: 5x155, 5x175, 5x190, 4x200 (missed fifth)
Bench Press: 3x225, 3x235, 3x250, 2x260 (didn't try third...No spot)

Metcon:

3 Rnds: 100ft walking lunges (45lbs OH), 20 Box Jumps (24"), 30 Games Sit Ups, 40 Sit Ups

Time: 22:20

Other: Worked on DUs and Power Snatches (up to 130lbs)

Warm up
500m Run
5-4-3-2-1
Pullups
Push press
Split jump lunges

Mobility
Hip / Shoulder Focus
Burgener Warmup

Strength - Max Effort
Snatch - NMT 3 Attempts

115# / 135# / 145# - New PR

Score = 395#... Power Snatch only... need to work on Squat Snatch.

WOD - Conditioning
10 MIN AMRAP
6 Cleans - (120/90)
12 Pull-ups
24 Double-unders

Pull-ups and DU's are 2 of my weakest traits so I struggled through this but went RX.

2 Rounds +11 Reps

For Reps, with :60 rest between:
:60 Row
:60 Deadlift (185/135) [135]
:60 Burpies
:60 KBS (53/35) [35]
:60 Pullups
:60 Thrusters (95/65) [75]

-
8 cal
19 reps
7 reps
20 reps
3 reps
7 reps

AMRAP in 12 minutes:
6 Squat Cleans (135/95) [115]
12 Pull-ups
24 Double Unders [98 Single Unders]

Did 2 rounds + 6 squat cleans

For Time:
5 SW-SW Shuttle Run/ 15 Push-ups
4 SW-SW Shuttle Run/ 12 Push-ups
3 SW-SW Shuttle Run/ 9 Push-ups
2 SW-SW Shuttle Run/ 6 Push-ups
1 SW-SW Shuttle Run/ 3 Push-ups

Squat Challenge

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft)

Rest exactly 90 seconds between each round

8 Rounds