Every minute on the minute for 30 minutes, complete the following:

5 pullups
10 pushups
15 squats

The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 1:25, you get 35 seconds to rest before next round kicks .off.

10 minute cool down, then run to the lantern and back!
Completed all rounds and run

**fell behind by two, then around the last three rounds tore a callus so i skipped the last 15 pullups

Today was pretty chill at the box, especially relative to the end of last week and Sunday.

Warm Up:
2x
10 Squats
10 Burpees
10 American Kettle Bell Swings

Mobility:
Pain ball on feet
Sit in squat
Abductor stretch

Max Effort:
1 Rep Max Back Squat (Low-bar)
285 (PR by 30 LBs!)

Extra:
3x (add weight each round if possible)
The Bear (7x of Power Clean, Front Squat, Press, Back Squat, Press) = 1 round)
95 LBs, 95 LBs, 75 LBs (shoulder hurt a bit so I did not follow the up your weight guidelines)

18 miles downtown on 2012 Pittsburgh marathon course.
Time: 2:48:00
Avg. Pace: 9:20
Elevation: 613ft

http://connect.garmin.com/activity/147417143

Splits pretty consistent. Felt good entire run. Hamstrings got a little tight from hills, but not to bad. Sub hill repeats in for mile repeats on Thursday. Was able to finish strong, still had more in the tank.

Squat Clean
3-3-3

• 205 x 3, 225 x 3, 250 x 1, 235 X 3

For time:
30 Handstand push-ups (sets of 5-10)
40 Pull-ups (29 unbroken)
50 Kettlebell swings, 1.5 poods (overhead) (all unbroken)
60 Sit-ups (unbroken)
70 Burpees (sets of 10 and sets of 7 towards end)

• worked on double unders with the new rope (got 37 unbroken) and muscle ups. I strung 3 together for the first time but didn't go for 4. Did 6 min AMRAP of 10 DU and 2 muscle ups. Got 4-5 rounds

3 RFT
Row 300m
10 Wall Ball 14/20
10 Pull Up
10 Knees To Elbows

Row was strong. Wall balls harder than I thought as straight after the row, I was finding it hard to breathe and also found it hard to find my rhythm. Need to work on my grip on the pull up bars as that's where I lose my time. Gained a nasty blood blister on each hand during the last round. Transitions were really slow too. I just seem to be off. Really wanted under 15 minutes, but oh well. Had a rough weekend food wise, so definitely feeling it!

1 minute max rep x 3 rounds
Burpees
Power snatch (75/55#)
Box jump (24/20")
Thruster (75/55#)
C2B pull-ups
1 min rest

66-52-53

Can't remember

Clean - 3RM; 90% x 3 x 2
- 115x3 / 135x3 / 145x3
- 90%: 130x3 / 130x3 / 130x3
Power Snatch - 75% x 2 x 3
- 95x2 / 95x2 / 95x2
Clean Pull - 3RM; 90% x 3 x 2
- 135x3 / 185x3
- 90%: 165x3 / 165x3
Clean Deadlift - 3RM
- 225x3 / 275x3 / 295x1

3 sets; no rest:
10 sandbag halfmoons/side
5 box jumps - mid-thigh+
30lb Sandbag

Elizabeth

For Time:
21-15-9
Squat Cleans - 95lbs
Ring Dips

-Buy In-
Back Squat 5/3/1, Wk2 Cyc2
70%x3, 80%x3, 90%x3+ (210x3, 240x3, 270x7)

Skill: Overhead Squat

WOD:
Overhead Squat 5-5-5-5-5
Warmed up with 95x10
1st set at 115, failed on 4th. Started over again at 115, and concentrated more and made sure to shrug my shoulders, much easier after that.
115x5, 120x5, 130x5, 140x5, 155x5

-Cash Out-
2 x 50m Heavy Prowler Push
(1) 270# on prowler sprint
(1) 400#
(1) 500#