Front Squats - 5x185, 5x215, 5x235, 5x255
1 Rnd - 500m Row, 50 DUBs, 400, 40, 300, 30, 200, 20, 100, 10

1 min 15 burpees
1 min 12 sumo deadlift highpull
1min 40 abdominal on the floor
1min 16 single arm kb snatch (8xright, 8xleft)

Seated Military Dumbell Press:
- 18kg x 5 = 180 (each arm)
- 20kg x 4 = 160
- 22kg x 3 = 132
- 24kg x 2 = 96

- 26kg x 1 = 52
TOTAL = 620

Barbell Shrugs:
- 60kg x 5 = 300
- 80kg x 5 = 400
- 100kg x 5 = 500
TOTAL = 1,200

Cable Side Raise:
- 5kg x 5 = 50 (each arm)
- 5kg x 5 = 50
- 5kg x 5 = 50
TOTAL = 150

Hang Clean to Push Press:
- 20kg x 3 = 60
- 40kg x 3 = 120
- 60kg x 3 = 180
- 70kg x 2 = 140
TOTAL = 500

     GRAND TOTAL = 2,470

10-8-6-4-2
Ground to overhead 60kg /40KG
bar over burbee

1min max effort
unbroken DU
1min max effort
alternating pistol squats
1min max effort
hand stand
1min max effort
T2B
1min max effort
Bar muscle up

There is no description for this WOD as it is stat.

3-5 min rounds

Burpees
Thruster's #75
Box Jumps 24"
Power Cleans #75
CTB PU's

Shoulder Press 3.3.3: Increased my 3 rep max by 15#. YAY!!

Then:

15 min AMRAP

5 HSPU: Blue/Green band first two rounds 24" box for the remainder

10 Ring Dip: green band

20 Wallballs 20/14: still struggling to get the 14 pound ball to the 10 ft mark

4 rounds 3 HSPU

Warm-up:
200m run
10 burpees
10 walking lunges (each leg)

Workout:
Timed interval runs - continuous clock.
200m - 35 seconds
30 second rest - 1:05
400m - 2:41
1 minute rest - 3:41
800m - 7:36
2 minute rest - 9:36
400m - 11:22
1 minute rest - 12:22
200m - 13:19

At this point I had to call it quits, my right calf started locking up a lot as a results of all the DUs on Monday :-( Oh well!

For those who were curious should have been another 30 sec rest, 400m, 1 min rest, 800m, 2 min rest, 400m, 1 min rest, 200m - stop.

Overall, still happy with my performance with a bum calf :P

4x4x60-80kg