For time:
- 400m run
- 3 rounds of:
21 - 15 - 9
air squats
sit ups
push ups
- 400m run

• Perform 1 400m run and then Three rounds of:
• 21 reps of each movement,
• 15 reps or each movement,
• 9 reps of each movement
• End workout with 1 more 400m run and mark time.

Wendler Strength:

Back Squats - 3x245, 3x275, 3x290, 3x310

Metcon:

4 Rnds: 15 KBs (53lbs), 15 Box Jumps (24"), 15 Wall Balls (20lbs)

Time - 12:20

A. PC and SJ build to 90% if feeling it go for something
SCORE: 275

+

2 sets
15, 12, 9 all out
PC 115/85#
burpee
rest exactly 10mins
SCORE: RD 1= 3:20, RD 2 = 3:50

+

10min AD Z1

Notes:
- record score on A shut it down if not feeling it
- all out effort on the 2sets try to go unbroken on pc's
- stay moving during the rest period

A. Press x 1/ Push Press x 2
Build complex to a max in 10min
B. Close grip bench press 5 x 5; rest 2 min
C. DB single arm bent over row 6-8 x 3
+
5-4-3-2-1
Clean & Jerk (77% of 1RM)
MU

A. 165
B. 135-155-185-205-215(3)
C. 55(8)-70(8)-100(6)
+ 10:10 (210lb)

I warmed up for a while and then went upstairs to do this WOD
I didn't have much time, and did a good WOD last night of rope climbs and high rep KB swings.
I did 5 rounds of:
30 GHD Situps (I used the stallbars and hooked my legs into them while siting on the plyo ball - very similar in ROM and movement)
30 Back Extensions (I didn't want to bounce out of the bottom but rather squeeze and contract out and to NOT hyperextend my lower back as well.)

Good stuff. I just kept on going. I usually would do 20+10 for the back extensions and the GHD situps varied per round and the sets got a little smaller as the sets went on. I would normally do 10 at least if not more like 16 and then rest a couple seconds while adjusting and get back into it.
Fun stuff.
I then stretched a bit and then worked on walking on my hands and kicking up to control a bit.

AMRAP, 10 minutes of:

15 Wallball shots, 20 pound ball
30 Stairs, up and down

6 rounds plus 14 wallball shots

Pre-WOD:
Work up to a heavy Clean (PR! 115#)
WOD: chief
3 minute AMRAP x 5 rounds
1 minute rest after each round

3 power cleans (135lbs/95lbs)- 85#
6 push-ups
9 air squats

Pre-WOD:
5x2 DL worked up to 185#

WOD:
"Ditzy Diane" (225/135)- 125#
- 2 min clock - 21 deadlifts then HSPU in time remaining
- 1 min rest
- 90 sec clock - 15 deadlifts then HSPU in time remaining
- 1 min rest rest
- 1 min clock - 9 deadlifts then HSPU in time remaining
- REST 3 min; change weight for next movement
"Burpee Fran" (95/65)- 55#
- 2 min clock - 21 thrusters then burpees in time remaining
- 1 min rest
- 90 sec clock - 15 thrusters then burpees in time remaining
- 1 min rest
- 1 min clock - 9 thrusters then burpees in time remaining

39 total HSPU- modified using box
8 total Burpees

Did not puke ... So cannot complain!

2x5 Wall Squat
2x10 Squat
Then:
2x(30s Work/30s Rest) Squat
"Rest" in parallel
Three Sets, Rest 2 minutes between each
Then:
5x5 SL Squat @ 20" Box
Then:
5x2 Weighted Step-Up (Heavy) @ 2 50# KB

Then -
5x5 Hex Bar DL @ 315
5, 3/2, 5, 3/2, 4/1 - / means split - (regrip)

A. Squat Clean build to tough single in 10 min
B. EMOM 5 min Power Snatch TnG
C. Build to tough Front Squat triplet in 10 min
+
5 RTF
20 wall balls
12 box jumps, 24" (stepdown)

A. 315
B. 145
C. 275
+ 8:23