Pre-WOD: 5X3 Front Squat: 135-155-155-165-165

WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (0 breaks) *used bands
-50 KB Swings (53#) (3 breaks)
-75 Push UP (4 breaks)
-100 Air Squat (3 break)
-125 Seconds of Plank (1 break)
For some reason i did 2:25 seconds of planks.

5 hang cleans on the minute for 12 mins. Add weight each set.

Goal: 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190

I only got to 180 and wasn't doing all 5 reps there after but kept moving. Wanted to keep moving the heavy weight. Also, started power cleaning rather than hang clean when weight got heavier to protect grip and shoulders.

Need to try this again, w/ 3 reps/ min and maybe a longer rest interval.

5 Rounds

15 Box Jumps 24/20

15 Sumo Deadlift High Pull 95/65

15 Toes 2 Bar

After normal dynamic and group warmups:

Strength
Build to a 1 rm back squat in 10 minutes - 275! Attempted 295, but could get all the way back up (past parallel)

Then

Hang squat snatch
3-3-3-3 45-45-45-45

12 unbroken rest
3 x. 55-55-55

Rest
In 4 minutes row for max calories.
Rest
2 attempts. 60-58 cals

50 DU
10 toes to bar
50 DU
20 pullups
50 DU
30 pushups
50 DU
40 squats
50 DU
50 situps

Gym library

Griff + Nancy

15 OHS 95/65
800m run
15 OHS
400m run backwards
15 OHS
800m run
15 OHS
400m run backwards
15 OHS

We love to lift heavy stuff!

5 rounds for time:

5 x Tireflips (208 kg, 460 lbs) Jump in and out of tire between every rep
5 x Toes to bar

3..2..1..GO!

for time

row 2000 m

18 minute Time Limit

10-20-30-40

Burpees - touch bar
Pullups(2 purple bands)