1RM OHS
135-155-195F
Not happy with this. PR 195. Shoulders were fried from the weeks WOD's

Front Squat
135x3
185x3
225x2
245x2

Dips w/ 20# vest
5 sets of 10

Pull-ups w/ 20# vest
5 sets of 10

15 min AMRAP
9 deadlifts 155
12 hand release push ups
15 box jumps 24

Goal was 10, 24in box jumps are a killer.

For time

Swim 400m 6:02
Cycle 8km 18:42
Run 4km 11:16

Note to self, race on bike don't just ride

1.3km run

5x10 rack pull, 30kg

5x10 seated row, 26kg

5 rounds of:
10x goblet squat, holding 20kg kettlebell
10x each arm; landmine
30s pushup position, followed by max. pushups (I got to 10)
30s rope battle
60s airdyne cycling at 60rpm

1.3km run

9 Dead Lifts @ 155lbs
12 Push-Ups
15 24" Box Jumps

AMRAP 15

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups (2010 Games Standard "Hand Release")
15 Box jumps, 24/20" box

**I completed 6 rounds, +2 push ups - 100 lb Deadlift, 20" Box Jumps

2km cycle time trial - 02:23
2min rest
5 rounds for time
9 deadlift at 70kg
18 walking lunges
- 06:36
4min rest
2km cycle time trial - 02:26

21-15-9:
-Overhead Squats (95/65)
-Pull Ups
21-15-9:
-Thrusters (95/65)
-Burpees

No energy today. Crazy how long the thrusters and burpees took.

12 ring dips
20 lunges
12 ring rows
20 lunges
12 clapping push-ups
20 lunges

4 rounds

Took a little longer than expected..but doing the Ring Dips RX was what I was aiming for!

Run 400 m
10 Burpees
6 Around The Worlds

4 rounds