Strength/Skill

Snatch - 70% x 2 x 4 @ 95#, 95#, 95#, 105#
Clean & jerk - 70% x 2 x 4@ 105#, 105#, 115#, 125#
Back squat - 80% x 2 x 4 @ 185#, 195#, 195#, 205#

then......ab complex x 3

plank x 1min (front, side, side)

10 toes to bar

20 wipers

4 x 10 min bike erg.

Ride four 10 minute pieces. Ride for two minutes easy between the pieces. Result is the shortest distance of an interval.

Pre-WOD
1 Rep Squat Snatch every 30 seconds for 15 minutes- 65 lbs, focused on form. Not a lot of flexibility in my shoulders still but getting better.

WOD
30 Reps for time
Squat Clean to Overhead (155/115#)- 135

Post
Tabata Situps-100 reps in as few sets as possible- 6 sets

TnG keep good pace

30 min AMRAP

11 clean and press (95/65) (65)
11 bar facing burpees
11 goblet squats (53/35) (18)
22 double unders ( did 66 regular ones)
7 hspu( I did regular pushups)

11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 million living veterans we aim to serve. 

3 miles

5 rounds
400 m run
100 singles ( jumprope)
30 wall ball shots
30 in-out

BB Gymnastics

1) 15 Minutes of Banded Split Jerk Practice

2) Snatch:
3X1@80%
1X1@85%
1X1@90%
1X1@95% [95#]
3X1@90%
2X1@85% – rest 30-60 seconds.

3) Clean & Jerk:
3X1@75%
1X1@80%
1X1@ 85%
1X1@90% [125#]
3X1@85%
2X1@80% – rest 30-60 seconds.

5 rounds for time:
400 m run
100 jump ropes
30 wall ball shots
30 in-outs

*8.8 lb medicine ball

20 minutes max round
5 pull up
10 push up
15 sit up
20 walking lunges

8 rounds and 5 pull up
after 3 rounds the lunges had me cramping bad....so on 4th round I did squats
red band for pull up the whole time
sit ups on the flexor machine.....every other round i did twist sit up