5X3 Front Squat

WOD For Time:
-750 meter Row

- 75 Pull Up

5X:
-15 Hollow Rocks
-15 Sit Up

Man today was not my day.

5X3 Bench Press (205)

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

test Imported.

25 min to do amrap of:
2x cindy: 5 pullups, 10 pushups, 15 sir squats
15 power snatch w 40 kg

6 rounds and 13 air squats done

Weighted pull ups
2-2-2-2-2

Triple Triplets
20 seconds nonstop of each exercise repeated 3 rounds nonstop at each triplet
20w/20w/20w x 3
Ring rows
Pushups
Situps
Rest 1 minute

Swings
Goblet squats
Single bell thruster
Rest 1 minute

Burpees
Plank hold
Mountain climbers
Rest 1 minute

Then repeat the whole thing again

5X3 Bench Press (205)

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

In each 3 min segment, get as many rounds of the following:
--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

Record total rounds

5K Run or 10 X 25 Meter Prowler

Post WOD:

50 Reps T2B/GHB

Stretch, Foam Roll, LAX Ball, mobility

Rope Climb x 2
Log Push Press x 3
Ring Dips x 5
Heavy KB rack walk up & back x 2
3 rounds

Relay Finisher
Butcher/Prowler Suicides
Wheelbarrows
Legion Run

WOD:
- 50 KB Swing 70lbs
- 50 Pull Ups
- 50 Twisting Lunges (30 lbs)
- 50 Thrusters 95 lbs

I was aiming for time here but I couldn't RX the darn thing. Broke my back again (naah but I stretched it) 21 in on the Thrusters. Obviously must be doing the thrusters wrong. Going to get someone to film me and post it next time to get some feedback.

Pre-WOD: 5X3 Shoulder Press

WOD: Blake
Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups