3 rounds for time of:

800m
50 Thrusters (45 lbs)
25 pushups (hands off the floor)

Weighted Pull Ups:

7 sets of 2

Run 800 m.
28 Kettle Bell Swings
28 Strict Pull Ups
28 Kettle Bell Clean and Jerk
28 Strict Pull Ups
Run 800 m.

3 RFT:

5 ascents of 15 ft. Rope Climb
25 Squats (185 lbs.)

5 Rounds for Time:

10 Power Cleans (135 lbs)
15 Wall Balls

For time

21-15-12-9-6-3

Pistols (alternating legs) <-- Suck at these. Used a ring to help balance pull up seemed slightly harder then using the rack system to assist. Need to work on these.

KBS 1.5/1p
KBS were fine and felt easy thru the whole time. Only thing that slowed me down were the Pistols.

Wendler Cycle Deadlift and Shoulder Press
DL - 3x230, 3x260, 3+x295 Finished 5
SP- 3x95, 3x105, 3+x115 Finished 7

2 Separate Rounds for Time:
Run 400m @ 75%, Sprint 100m
1- 1:41
2- 1:50

2 Min AMRAP of Sledge Hammer Swings:
73 Swings

Tabata Style for Total Reps:
Suitcase Deadlifts w/ 80# KBs - 60
Power Snatches @ 95# - 37
Wallballs @ 20# - 73
10m Sprints - 42
(212)

Partner WOD:

2 rounds with Chip
200m run with disassembled barbell( with weights as well)
Each partner completes:
30 deadlifts
20 hang cleans
10 push press

After the two completed rounds each partner does 30 pull ups

Then did part of yesterday =

7x3 Bench Press @ 225, 225, 225, 245, 245, 265, 245
3x8 Row @ 135, 155, 165
GHD Sit ups - 4x10

A.) Every 3 minutes
Back Squat
4-3-3-3-2

-building up and last double should be V*

B.) 4 sets (each for time)
40 DU
10 OHS 50/35kg)
5/4 Ring MUs

Rest 1 min

C.) Amrap 10 min
Max meters on bike erg

-every 2 minutes perform:
5/3 strict HSPU
10 WB shots
-start with Strict HSPU & WB shots

-try to find a pace which you can maintain.

D.) Recovery circuit 3 rds:
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side

15-12- 9
Deadlifts 275 / 185
Handstand Push-up

20 reps of Clean and Jerks 185/115

15-12-9
Thrusters 135 / 95
C2B Pull-ups