Clean
3x140# 3x160# 5x180#
Deadlift
3x255# 3x295# 6x330#
Weighted Pull Ups
3x30# 3x35# 3x37.5#

Metcon For Time:
W/ 10# vest
100' walking lunge
21x kettlebell swings 2pood
21x burpees
20' broad jump
100' walking lunge
15x kettlebell swings 2pood
15x burpees
20' broad jump
100' walking lunge
9x kettlebell swings 2pood
9x burpees
20' broad jump

8:05

Push Press
3x110# 3x125# 5x140#
Bench Press
3x115# 3x135# 7x150#

5RFT
10x 185# deadlift
10x knees to elbows

4:57rx

Split Jerk
3x115# 3x130# 2x145#
Shoulder Press
3x85# 3x95# 4x110#

AMRAP 15:00
10x Games Push Ups
15x ABMAT Sit Ups
20x Air Squats

12 rounds + 12 reps w/ 10# vest.

Kettlebell tricks: no hands, clapping, flips, etc

For Time:
Bearcrawl sandbag drag across the gym
400m sandbag run
30 Squat clean thrusters
400m sandbag run
Reverse Bearcrawl sandbag drag back across gym

100 Burpee Challenge Day 4 = 4 burpees

Team Challenge
6 rounds

50# sandbag run
25# 20 total overhead walking lunges
10 burpee box jumps
row (calories)

3 Burpes at work

Warmup:
250m row at moderate pace (2:00/500m)

10 x 30w/30r
For Watts
401
425
433
441
441
425
433
425
425
509 (really emptied the tank here)

Avg 436W 37spm

Goal was to stay above 400, so pleased with my conditioning right now since I haven't been rowing much. Felt bad about pigging out today and this did the trick.

100 Burpee Challenge Day 4 = 4 burpees