Met-Con:
21-15-9
Weighted Walking Lunges 40# DB's
DB Snatch (Right Arm) 40#
DB Snatch (Left Arm) 40#
Pull-Ups

Deadlift 5.5.3.3.1.1

5 min rest:

DU 50.40.30.20.10

HSPU 10.8.6.4.2

315, 375, 405lb Deadlifts and 5:24 on the WOD.

5 minutes: body weight bench press -43 reps @ 185#
4 minutes: 50y plate run (45) on back -13 reps
3 minutes: dual KB swings -70 reps @ 35#
2 minutes: DB push jerk -30 reps @ 50#
1 minute: double unders -42

Total reps: 198

1 RM OH squat 1 RM

On the minute, every minute

Clean & Jerk @60kg
1,2,3,4......13,14,15

15 Min Cap

1 rep on the first minute
2 reps on the second minute
3 reps on the third minute
etc...

Completed 8 rounds +1 rep

4.1 miles

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups - Started Regular, ended with Green band

Push-ups

Sit-ups

Squats

---

Need to work on everything here. Still very weak on pull-ups, push-ups and sit-ups, did well on squats to make my number look respectable. Will have to work on becoming stronger in the other 3.

For Time: 20 Min Cap

150 Box Jumps; 30/24″
* Every minute on the minute perform 10 D/U

I did:

150 Box Jumps; 20″
* Every minute on the minute perform 30 Single Skips

** Time expired with 18 jumps left...pushed through and copmleted them in another 1.5min or so.

Strict Press
3-3-3-3
Push Press
3-3-3-3
Push Jerk
3-3-3-3

*40 wall ball after each lift

175
185
185

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups - Modified to Ring-rows

Push-ups - Modified - Push-ups on Tire

Sit-ups - Modified to Flutter Kicks

Squats - Rx yay!