3 rounds
Dips xMax
Fat grip strict pull ups xMax
Box pistols x5/leg
+
2 rounds
Box Hspu xMax
Supine bar rows xMax
Hip extensions xMax

Seven rounds for time of:
Run 400 meters (stoplight run)
135/95 pound Back squat, 29 reps

Snatch - 15 minutes to find your 1rm (15-35-45-55-60 PR!)

12 Min AMRAP
5 Burpees
7 BW Deadlifts (115#)
9 KBS 1.5/1

9 + 13. Very happy with my reps, had the score to beat for the morning classes. Not happy with my form on some of the DLs though. Have to remember not to let my shoulders round. 5# PR on the snatch, form felt good once I stopped overthinking it it, it was a clean catch in the squat.

-Buy In-
Strength: Press
120#x5
140#x3
155#x2

WOD
As Many Rounds as Possible in 4 Minutes:
8 Pull Ups
8 Kettlebell Swings (53/35)
84 reps RX'd

-Rest 2 Minutes-

As Many Rounds as Possible in 4 Minutes:
8 Handstand Push Ups
8 Kettlebell Swings (53/35)
48 reps RX'd

-Cash Out-
100 Double Unders for Time
-55 seconds
kept going and got 112 unbroken.

3 rounds
5 t2b
10 DL 100/80
5 ctb
10 DL 100/80
5 hspu

Run 7,5 km

EMOM 10

Even
-6 x boxjump or step ups

Odd
-3-6 x perfect burpee

4 rounds of:
:30 Hang Power Clean 115 lbs
:30 Rest
REST 3 Minutes
Repeat 4 rounds
R1:11
R2:10
R3:10
R4:10
rest 3 minutes
R5:11
R6:11
R7:11
R8:10

I started loosing my grip at the end of the 4th round and again from R5-8. I started to put the weight down from rounds 5-8. I would do about 6-8 then put it down, get in the hang and finish off a few more. Grip was a big deal for me on this one. I was tired for sure but not too much, it was the grip fatigue that got me on this. I did wrap thumbs and ddi use chaulk. GOOD THING too.
Good Fast WOD... might try it with 125 or 135 next time. I might also go 20 on and 20 off... adn then do 30 on adn 30 off... play with that a bit. I went super fast on R5 and banged out 11 adn put it down... but I had time and should have gone again and gotten more reps.

"Tommy Mac"

12 Burpees
12 Thruster (all with 115/75)
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

time - 22:57

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

9 min AMRAP

5 DB thrusters (tytöt 20-35 lbs, pojat 25-40lbs)
9 toes to bars
12 box jumps