FIND 2 REP MAX

Max 3rep

Strength:
5x3 Back Squats
95-115-135-155-155

"Nancy"
Five Rounds of:
400M Run
15 Overhead Squats (65/95lbs)

*PR for "Nancy" (a 1:28 improvement over my 12/15/10 time).

BW: 130lbs

Three Rounds of:
30 Squat Cleans (from the ground each time)
30 Pull Ups
800M Run

I used a mixed-grip for my pull-ups for the 2nd and 3rd rounds...awesome! Pull-ups usually wreck my shoulders and grip, but I felt so much stronger with this grip and I only have one small tear on my palm. Yes! Squat cleans felt solid. This WOD was brutal, but awesome!

WARNING: Do not eat before this WOD. :)

7 rounds for time:

7 deadlift
7 hang clean
7 push jerk
7 burpees

3 rounds AMRAP:

1 minute each w/o rest (Row, Wall Ball, SDHP (75#), Push Press (75#), Box Jump)

Minute rest in between sets

WOD 1 (Thanks Sepi @SPC-Crossfit)

7 Rounds for time of:

7 Deadlift (155lbs)
7 Hang Power Clean (155lbs)
7 Push Jerk (155lbs)
7 Burpee

Time: 15:40

WOD 2

3 Rounds for time of:

9 Snatch (115lbs)
18 Chest to bar pull up
*after the completion of round 3, finished the wod with 160lbs seld pull (around 220m)

Time: 11 minutes and change (forget the seconds, I was a little out of it at the completion of the WOD)

10min EMOM 3x Thruster

15 Front Squats 80

1000m Row

50 Box Jumps 20in

1000m Row

10 rounds for time:

3 power cleans (135 lb)
6 strict pull-ups
9 box jumps