For Time:
5 SW-SW Shuttle Run/ 15 Push-ups
4 SW-SW Shuttle Run/ 12 Push-ups
3 SW-SW Shuttle Run/ 9 Push-ups
2 SW-SW Shuttle Run/ 6 Push-ups
1 SW-SW Shuttle Run/ 3 Push-ups

Squat Challenge

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft)

Rest exactly 90 seconds between each round

8 Rounds

Strength:
3-3-2-2-1-1 Front Squat
135-185-195-225-245-250(F)
245 was my previous 2rm. Maybe an off day, or due to having worked a 12 hour shift prior to doing the work.

Metcon:
Every minute, on the minute, 8 minutes (500m row penalty for each unfinished round).

• 3 Thrusters - 95lbs
• 4 Bar facing burpees
• 5 Squat Cleans - 95lbs

1500m row penalty (5 rounds finished, 3 unfinished).

Notes:
This WOD was brutal. Thrusters are still a weakness of mine, but this feels like a lot of front squats to finish in one minute. The rounds I finished, I only finished with 5 seconds or so to rest.

1500m row was finished in about 7:20. Good distance to work on my technique, row felt good.

2min KB squats, two KB of 20 kg - 3 rounds
2 min KB swings, 20 kg - 3 rounds
2 min KB push-press, two KB of 20 kg - 3 rounds

30 sec break between each round

BONUS:
35 squat
12 m walknig lunges with 15 kg over head
35 box jumps
12 m crap-walk with 15 kg
35 knees to chest jumps
12 m flipping 15 kg
35 burpees with 15 kg

time: 9:02 :)

Turns out the slow start to my day came with a good ending ...two new PRs tonight!

Warm Up:
Push Ups
Squats

Mobility:
PVC pass through
Shoulders on bands
Sit in squat
PNF hamstring
Calf on wall

Squat Cleans:
1-1-1-1-1 @ 85% of 1RM
[165 lbs, 185 lbs, 185 lbs, 195 lbs (pr), 200 lbs (pr)]

Clean Complex:
4x 1
Hang Power Clean -> Hang Squat Clean -> Push Jerk
[135 lbs, 165 lbs (failed on jerk), 165 lbs (failed on jerk), 155 lbs]

Snatch Balance:
4x 3
Snatch Balance @ 95 lbs^

^Had to stop after two sets because I tweaked my right shoulder on the jerks and this movement made it worse. Tried lower weights ...no go either.

Three rounds for time of: 
50 Double-unders 
40 Sit-ups 
30 Medicine ball cleans, 20 pound ball 
20 Pull-ups 
10 Handstand push-ups 

Warmup
Sprints
Lunges
Squats

Strength
Power Snatch
5/5/3/3/3
65/75/95/115/135

WOD
Part A: Broken Randy
5 Rounds of 15 Power Snatch 75#
1 Min rest between rounds
Time: 7:20
All rounds unbroken and first time playing around with Randy. Will try it all 75 reps with no rest soon. Shoulders fatigued on last 2 sets once I got through half of the reps.

Part B: Broken Grace
3 Rounds of 10 Clean & Jerks 135#
1 min rest between rounds.
Time: 5:33
This one did not go as I wanted it to. Wrist was bothering me when I tried to string more than 2 together. So I ended up dropping and resetting majority of my reps.

3 rounds for time:

20 Thrusters (95/65)
50 DU's (150 singles)
20 HRPUs.

No comment.

For time complete 50 of each movement in order:

Double DB Swing
DUB's
OHS
Combo's
HSPU's

Strength Training

B.S. 10x5 @ 55-65%

F.O.D

In teams of two perform:

12 Minute AMRAP of:

1 min, Thrusters
1 min, Bag Work