12 minutes, AMRAP:
-3 Thrusters (135lbs.)
-6 Ring Dips
-9 Knees-to-elbows

I used 115 lbs.
7 rounds + thrusters and 3 ring dips

5 rounds
12x Deadlift 60kg
9x Hang Power Clean 60kg
6 Push Jerk 60kg

25:29 Rx'd

For time
- 10 snatches
- 40 air squats
- 8 snatches
- 40 air squats
- 6 snatches
- 40 air squats
- 4 snatches
- 40 air squats
- 2 snatches

♀ 125 lb
♂ 185 lb

1 Rep Max Front Squat - 205#

Tabata Treadmill: 12grade incline, 8:20 mile

review of Olympic lifts (dl, sumo dl, sdlhp, power clean, hang clean, shoulder press, push press, push jerk, split jerk, power snatch, hang snatch, overhead squat)

5 minute ab routine (plank, full, flutter, heel touch, hip-hop, medicine ball, bicycle, plank)

50 minute ping-pong

500 Burpees for time

Two 3/4 – 1 mile hill repeats, holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

Used a distance of .75 miles on treadmill at 7.0 incline:
1) 7:30 (10:00 pace)
2) 7:27 (10:00 pace, until speeding up for last .05m, then sped up)

This is probably my least favorite CFE workout.

1 minute - Wall Balls (20/14)
1 minute - Push Press (75/55)
1 minute - Box Jump (20")
1 minute - SDHP (75/55)
1 minute - Calorie Row

1 minute rest in between rounds.

Need to strive for 30 push presses/round and to cycle through the wall balls and box jumps better.

5x3 Front Squat
95-115-125-130-135lbs(x2)*

*This is a PR.

20-Minute AMRAP of:
5 Deadlift (135lbs)
10 Thrusters (65lbs)
400M Run

6 Rounds + 5 Deadlifts + 10 Thrusters

My toes are numb (it's 40F out and I did this outside), my wrists are killing me, and I feel like I want to throw up...otherwise, this was a good workout. ;)

BW: 128lbs

Front Squats 3-3-3-1-1-1 increase weight each time (175 lbs)

Work of the Day
12 minutes as many rounds as possible

3 Thrusters
6 Ring Dips
9 Knees to Elbows