Strength WOD:

Deadlifts for Max Weight
2-2-2-2-2 (185,225,245,265,285)

WOD:
5 Rounds:
21 Kettlebell Swings 53/35
12 Wall Ball Shots 20/16
21 Push-Ups

3rds, 1min each station, 1min rest between rounds
Row (for calories)
Burpees
Hang power cleans (135#)
1 Arm KB snatch (2pd)
Pull Ups

Rd 1: 65
Rd 2: 60
Rd 3: 62

Seven Rounds
For Time:

■7 Handstand Push Ups
■7 Thrusters (95/63)
■7 Knees to Elbows
■7 Deadlifts (95/63)
■7 Burpees
■7 Kettlebell Swings (53/35)
■7 Pull Ups

20 min. AMRAP of:
2 MU, 4 HSPU, 8 2 pood KB swing
(I use a 70 lb. dumbell for my swings)
16 complete rounds
I started out too fast, but tried to keep up the pace with minimal rests between the different exercises. I only broke the HSPUs in the last round. I finished the 16th round on the dot of the 20th minute. I was really trying to get 16 rounds.

Skill
3x10 Weighted Pushups on Dumbbells 10kg (30s rest)
3x20 Unweighted Pushups on Dumbbells (60s rest)
Some Handstand Shoulder Touches
50-40-30-20-10 reps for time of: Double Unders (60s rest b/t sets)
Total Time - 1:24 (without the rest periods)

WOD
3 rounds for time of:
10 Snatches (42.5kg)
20 Situps
The thrusters from yesterday made everything today feel heavy!

Metcon:

5 Rnds: 5 DL (370lbs), 30 duS, 5 h cLNS (200lbs), 30 DUs

Time - 21:52 (Slow)

15 minute AMRAP of:

15 Deadlift (135 lbs)
15 Push-up
15 Box jump

1. Snatch
   5 x 1, across off blocks at the knees.

2. Front Squat
   10 x 1 across, OTM - 225

3. 30-25-20-15-10-5 rep for time of:
   Wall Balls, 20/14
   Burpees - about 14min

4. Goat Training
   Pick two of the following, base on greatest weakness...
   A. Box Jumps - stopped at 8 - hamstring (L) started to have pain
   For time: 10 x 12 unbroken Reps - you choose the height.

D. Strength
Deadlift 3-10-10: 315-275-275

1. Clean and Jerk
   5 x 1 - heavy, across - 225x2, 215x3

2. Back Squat
   2x5 heavy - 275, 275x4

3. GOAT TRAINING - just did alot of pullups, some ring pushups, and ring dips, not for time
   Pick one of the following (A, B or C), base on greatest weakness...
   A. C2B Pull ups
   OTM x 20
   Odd: 6 Squat Cleans, 135/95 or max rep Pistols
   Even: 8 C2B

B. Muscle ups
OTM x 20
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 3-4 Muscle ups

C. Upper body Pulling Strength
OTM x 20
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 3 Weighted Strict Pull ups or 8 KBS, 88/70

As many rounds as possible in 15 minutes of:
6 front squats 60kg
12 toes to bar
24 situps

5 rounds + 6 front squats, 6 T2B

kept a steady pace. T2B were holding me back after the 3 round but overall, they got better!!