I did 4 rounds of:
10 Front Squat + 50 DUs
I used: 75 & 95 lbs to warm up then:
115, 135, 155, 135 lbs.
This was a good, fun WOD, and I was a litttle bit tired after doing 30 bar muscle ups.
If I do this again, I'll do them all at 155 lbs. That was the real set and something I should be using to train when I use a medium to heavy higher rep range

I had to hurry up to take a quick shower and get back to work.

BI: EMOM for 8min (1) power snatch + (1) hang squat snatch @ 155#. Rest 2min then EMOM for 8min (1) power clean + (1) hang squat clean + (1) push jerk @ 205#.

WOD:
As Many Rounds as Possible in 12 Minutes of:
15 Deadlifts 185/125
30 Abmat Situps
15 Burpees

WOD: 3rds + 15 + 25. RX’d (added in over the box jumps with burpees)
CO: focus on not puking.

snatch @ 110 lbs EMOM
2-1-2-2-2-2-3

hb back squat @ 215 lbs EMOM
2-2-2-2-2-2-4

10 min met com
5 pull ups
5 clean pulls @ 150 lbs
10 sit ups
8 rounds

Strength

50 heavy Russians 1.5 pood
Front squats
3-3-3-3 95, 115, 135, 155 lbs

2 sets of tempo 32X1 front squats

8-12 reps 95, 115 lbs

Wod

Intervals
Run 200
20 kb swings 1.5/1
20 push ups

Rest 2 min

3 rounds 1:58, 2:00, 2:37

0900-1500

22 Trainees

Between three of us we got through 16 Trainees and 6 to go on another date I guess. Next friday we fight the other group of 24. I fought 6 Trainees today. Good workout out. Each scenario varied in time due to how it played out. Partner popped his shoulder, other partner came out with some facial scrapes. I kept it standing/kickboxing style and took it to the ground when I had the opportunity. Im thankful for my training and skills. They strike us with their foam batons until we comply and we make sure they fight back when we attack them.

I'm pooped! Celebrated by having delicious Sushi with my family at Tokyo Sushi, our favorite place! :)
Now, rest time for the "Run for Russ" Memorial 5k run in the morn.

Warm Up:
-Row 500M
-15 leg swings front to back (each leg)
-15 leg swings side to side (each leg)
-5 min. foam roll

Met Con: In partners, complete 250 kbs (53/35) for time* 26lb

• While one partner works on KBS, the other partner alternates between holding hover, and a hollow hold.
• Swings can only be completed while the other partner is holding their position.
• When an athlete drops to rest (from either swings or plank), they have a 3 burpee penalty before trading tasks

COOL DOWN: -pigeon (2 min. per side), child’s pose, up/down dog 3 transitions

Piston Press on Ball 30/35/40#
Split Jumps
Row 250m
Barbell Rollout

then

DB Incline Press 45# max
Incline Row 25#
High Pull 25#
Dips

February 01, 2000, Officer "Russ" with the Chino Police Department was killed by a DUI driver during a traffic stop. This marks the 13th annual "Run for Russ".

Academy formation run with class 188 and sounding off some cadence. Orange County and L.A. were there with their Trainees and lots of community support and runners. We stopped at the memorial site and knocked out 25 push ups. Finished the run and knocked out 40 more push ups. Good times.

Max Effort Incline Press 5-5-5-3-3-3
115-135-155-165-155-155

Rest 5:00

DB Swing 20 Reps / Pull-ups 20 Reps
DB Swing 18 Reps / Pull-ups 18 Reps
DB Swing 16 Reps / Pull-ups 16 Reps
DB Swing 14 Reps / Pull-ups 14 Reps
DB Swing 12 Reps / Pull-ups 12 Reps

50 pound DB

Was supposed to do the incline press with DB but the highest weight we have is 50 pounds, so had to use the barbell...

WOD: 130201

Tests-

1) 10 minutes to establish a 1rm Push Press.
- 235lb. Think this ties a PR

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).
- 3... what the hell

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).
- 124... PR is 153

4) 10 minutes to establish a 1rm Bench Press.
- 325 PR

5) Row 2k for time.
- Tonight... PR is 6:46