20-Minute AMRAP of:
10 Push Press (85/115lbs)
10 Kettlebell Swings (35/53lbs)
10 Box Jumps (20/24")

That was miserable...and, my wrists felt like they were going to fall off (I finally taped after round 3, but had to readjust the tightness and just ended up wasting time). If you do this WOD...TAPE YOUR WRISTS!

BW: 128.5lbs

Every minute on the minute for 12 minutes:
Two 95# power clean and split jerk

20 - Thrusters
20 - Sumo Deadlifts
20 - Push Jerks
20 - Over Head Squats
20 - Front Squat

** 4 Burpees at the top of every minute

THIS WAS ABSOLUTELY HORRIBLE.. Had to drop to 85lbs halfway through the Over Heads.. Burpees threw everything off (-____-)

7 Rounds for time:
10 HSPU
10 SDHP 65#
10 L-Pullups

Subbed HSPU with Box HSPU for rounds 4 - 7

8 Mile Run

Get it? Detroit? I'm hilarious.

It appears the only thing more crowded than the gyms in January is my running trail. If you were in Farmers Branch and some maniac kept screaming, 'ON YOUR LEFT! ON YOUR LEFT!' that's my bad. . .but you were ruining my mile time.

Front squat 3-3-3-3-3 reps

45kg - 50kg - 55kg - 60kg -70kg

I have always struggled with front squats but for some reason last night it all came good and smashed my previous best. Previous best was 52.5k so I was well happy with that last night.

101 reps shoulder press, 45 #s
break
101 reps bench press, 45 #,s

3x3 @ 80%/85%/90%

a) BP wk 1: 9,7x120#
b) 1RM power clean: 155#
c) PP: up to 135#
d) 4RFT: 6 PPx75# + 12 CTB
= 6:12
e) 5 power clean EMOMx110# for 8 min = done, no misses

5x Power Clean