2 rounds for time with a 60 pound barbell of:

8 Bent over rows
10 Hang power cleans
10 Front squats
10 Shoulder press
10 Back squat

Also did:
Back squat:
5 x 185, 3 x 225, 3 x 225, 5 x 225
Negative Pull-ups
2-2-2-2

4 Rounds:
12 Lat Pulldowns (#130)
12 Dumbbell Rows (#55)

4 Rounds for time:
6 Elevated Pushups
8 Mountain Climbers
10 Situps
12 Russian Twists (#20)

7.32 miles down around the Riverwalk and back.

1 mile run (7:22)
5 minute rest
2 min. max push-ups (60)
2 min rest
2 min. max sit-ups (50)
2 min. rest
2 min. max air squat (95)
2 min. rest
Max dead hang pull-ups (9)

4 rounds @ 75lbs

9 - snatch grip deadlift

7 - power snatch

5 - OH squat

■Power snatch - 70% x 3 x 5 @65 lbs
■Jerk - 73% x 3 x 4 @ 115 3
■Clean pull - 88% x 3 x 3 @135#
■Back squat - 70% x 3 x 2, @ 155 #
75% x 2 x 3 @ 185#
■Planks - 3 x max front-1min/side-45sec/side-45sec

(%, x reps, x sets @ weight)

Strength/Skill
■Power clean - 70% x 3 x 5 @ 155#
■Snatch balance - 65% x 3 x 5 @ 45

WOD

5 rounds for total working time of:

10 thrusters (95#/65#)
6 box jumps (30''/24")
12 toes-to-bar
sprint 100m
10 thrusters (95#/65#)

** rest 1:1 ** however long each round takes you must rest that same amount of time

■Men's Rx- 5 Minutes of Max Double Unders with 3 Burpee Penalty for each break
■Men's Scaled- 100 Singles, Max Burpees in 5 minutes

I did the scaled version of this workout. Reps is number of Burpees I completed.

“Griff”

For time;

Run 800m forwards

Run 400m backwards

Run 800m forwards

Run 400m backwards

100 meter run / 10 pull ups (black band) / 20 air squats