WOD #1 - 13.5
Complete as many rounds and reps as possible in 4 minutes of:

• 15 reps Thruster (100/65)

• 15 Chest-to-Bar Pull-ups
Score is total number of reps completed. (39 reps)

WOD #2 - CrossFit Total
3 attempts to find your 1RM at each lift (in this order)
- Shoulder Press 1-1-1
• Deadlift 1-1-1
• Back Squat 1-1-1
Score is total of heaviest weight from each lift. (745 lbs)

12 minute AMRAP of:

7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

Modified #145

WOD:
7 Minute AMRAP: Reps: 43

• 3 reps Clean and Jerk (135/95)
• 3 Toes-to-Bar
• 6 reps Clean and Jerk (135/95)
• 6 Toes-to-Bar
• 9 reps Clean and Jerk (135/95)
• 9 Toes-to-Bar
• 12 reps Clean and Jerk (135/95)
• 12 Toes-to-Bar
• 15 reps Clean and Jerk (135/95)
• 15 Toes-to-Bar
• 18 reps Clean and Jerk (135/95)
• 18 Toes-to-Bar

REST EXACTLY 3 MINUTES

CARDIO: Run: 11:08
For time: Run 1.5 Miles

3 Rounds For Time:
• 400m Run
• 17 Burpees (22 Burpees if NOT wearing Green)
• 17 Kettlebell Swings (53/35)
• 6-OZ BEER CHUG
• 50 m Sandbag Carry (45/25)
• 17 Sandbag Weighted Air Squats
• 50 m Sandbag Carry (45/25)
• 6-OZ BEER CHUG
• 17 Tire Flips
• 17 Pull-Ups
• 17 Ab Mat Sit-Ups
• 6-OZ BEER CHUG

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
As Rx: 9:30
This was a real taxer on your legs for sure.. I really felt it on the extentions as your body and LEGS are pressed into the pads as you extend your hips and back. Yes that burns your posterior a ton but your quads are a bit fried. The recooperation wasn't too bad on this though...
Post WOD I did some DUs probably about 100 and then did another round, but in the reverse order to see the difference... WOW, the walking lunges were a killer that way.
I did a full minute non stop of DUs, rested for 30 secs and then did another 30 secs of DUs unbroken ... good burner post WOD.
I liked this... so simple and could do this outside if need be.... maybe even with a weighted vest for slower but lung burner as well.

WARM UP
A. MOBILITY
- Foam Roll: TFL/IT-Band
- Ball: Thoracic
- Box: Hip Flexion > Pigeon > Lateral Hamstring
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2. WOD
15-12-9 reps for time of:
- Thrusters (135/95#)
- Weighted Pull-ups (45#)

Note: Since my knee was banged up last week, I wanted to go slow and make sure the reps were perfect. I really want to focus on my form. I did a pretty good job, but some of the thrusters were sloppy joe. I tried out the new knee sleeves and I immediately love them. They really feel good on my knees while lifting. So... focus on form, not the scoreboard. I need to get my form DOWN. SOLID! I don't want injuries to creep up on me.

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

A couple of the shoulder presses turned into push presses... Next time consider scaling down a little for better form.

3 rounds

4 sprints
15 step up
20 DU's
13 cal row

L- sit skill work

500 m row
50 Box jumps (step ups, active recovery)
50 double unders

Power Snatch OTM for 15:00 (5-4-3-2-1)x 3 -add weight each set Ex: Minute 1: 5 Power Snatch @65#, minute 2: 4 Power Snatch @75#, minute 3: 3 Power Snatch @85#... Use the same weights for the designated reps all 3 rounds
Lifted 95, 105, 115 max

Then,
"Strict Pull-Up Nicole" AMRAP 20:00 400m run Max rep strict pull-ups *Post pull-ups per round
Round 1 (9)
Round 2 (6)
Round 3 (5)
Round 4 (5)
Round 5 (5)
Round 6 (5)
Round 7 (5)