Strength: 5-3-1+ shoulder press
(75%, 85%, 95% of 1RM) 65#, 75#, 80# for 3
Metcon:
For time:
-600 m row
-5 rounds of:
-- 5 shoulder to overhead (185/105)
-- 10 Bar-facing burpees
-600m row

Subbed rowing, blisters on heels.

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)

Metcon
AMRAP
5 min HSPU
4 min air squats
3 min push-ups
2 min KB swings (53/35#)
1 min pull-ups

Tabata
(10 rounds of 20 seconds work and 10 seconds rest for each exercise)

-sumo Front Squat (45/30)
-pull up
-wall ball
-Sit Up

many many reps

87 Burpees

3 RDS
Run 400 M
15 Front Squat (95/65)
25 Box Jumps (24)

4 person team workout

250 Boxjumps
250 Abmats
250 KBS (1p)
250 Overhead Squats (35#)

Strength - Bench Press
Of 1RM,
80% - 3 @ #245
85% - 3 @ #265
90% - 3+ @ #285

WOD -
12 Minute Cap, 21-15-9
Front Squats (95/65)
Burpees
Pullups

rest

bench press
pullup
pushpress
deadlift

90 Burpees