AMRAP in 12 minutes of :
3 bench press (175#)
5 back squat (185#)

21-15-9
Squat Cleans (135#)
Ring-dips

45# squat cleans
can't do ring dips due to shoulder, so subbed GHD situps for something completely different.

Clean 1 RM

Three rounds for time:

400 meter run
21 kettle bell swings
12 toes to bar

Post WOD:
3-3-3-3-3
shoulder press

Used 35# KB on Helen. I'm slow and I had a crappy day yesterday/this morning, so I'm happy with what I got.

Shoulder pres was as follows:

15#-35#-45#-55#-65#(Fail). I suck at shoulder press.

2k Row - 8:12
5k Run - 28:20

1 Mile Run
100 Pull-ups (10 sets of 10)
200 Push-ups (10 sets of 20)
300 Squats (10 sets of 30)
1 Mile Run

I need to start doing longer WODs...

Go straight from 1 amrap to the next without any break - When all 4 is completed, take a 2 minute break and start over once more, so you end up doing everything twice

Amrap 3

• 10 Power Cleans 40kg
• 10 Pushups

Amrap 3

• 10 Dumbbell rows (5 each side) 22.5kg
• 10 Dumbbell strict press (5 each side) 15kg

Amrap 3

• 10 Dumbbell snatches (5 each side) 22.5kg
• 10 Burpees

Amrap 3

• 10 Strict chin-ups
• 4 Sandbag over shoulder 40kg

Score is total amount of reps

Pre-WOD:
Find 1 RM on back squat - 275 pr by 30 pounds
Find 1 RM on shoulder press - 145

WOD
15-12-9
DB squats/ thrusters (45/25#)
Walking lunges

PostWOD
4 x 100m sprints

Did not do WOD

15 Ring MU for time

Run 2.15miles
100 Crossfit Pushups*
100 Air squats

The pushups are mixed in during the run, and air squats are to be done immediately after the run.

I didn't get an accurate time