Front Squats 2 on the minute for 9 rounds @60%
I didn't have a barbell, so I used double KB's...one 32kg, and one 24kg.

5 min Rest

21.15.9

Squat Cleans Double KB's (1.5 pood)

Didn't have a chin bar so I did HSPU's.

Team WOD (Dan & I)
50-40-30-20-10 of:
Renegade Row Push Up (40# DB's)
3 Push ups
Jumping squats
3 Push ups
Box Jumps (24")
3 Push ups

Only one partner working at a time, while other partner is not working, must hold 45# plate overhead.

For Time:
- 21-15-9
- Thrusters (Rx 95/65)
- Pull Up

Post WOD:
- 4X25 Sit Up

Felt terrible. Third set of pull ups was trash

10 HSPU
20 Wall Ball Shot
30 T2B
40 Cleans (Rx 135/95)
50 Burpee
60 Sumo DLHP (Rx 75/45)

-Time for a rest day tomorrow

Skill:
5-3-3-1-1-1 Front Squats (115, 135, 155, 185, 205, 225)

WOD:
4 rounds for time
2nd Stop sign run
6 Ring dips
30 Air squats

Finish up:
2x10 Hypers: 135#
2x15 Leg Extension 50#

WOD:
4 Rounds of
5 Power Cleans (135#)
10 K2E
15 HRPU
Row 250m

Skill:
5x3 Shoulder Press (95, 105, 115, 125, 135)

Finished with:
2x20 situp w/ 44# KB
2x15 Russian twist w/ 44# KB

3 Flight stair run (up & down)
10 Pull ups
10 DB Thrusters (35#)
10 DB Floor Presses (35#)
10 DB RT (35#)

Did 1/2 deck of cards twice as a team workout
1st time thru- Me, Jackie, Hiliary
2nd time thru- Me & Jackie

American KBS (53#)
Ball Slams (20#)
KB SDHP (53#)
Pushups

Skill:
5x5 PJ 115#

WOD: AMRAP
5 OHS (Rx'd 95#, did 75#)
10 Burpees
1 Lunge walk 70ft

Skill Work:
4x5 Back Squat (115, 165, 185, 185)
4x5 Deadlift (225, 245, 255, 275)

Team WOD
40 Ring Pushups
30 Russian Twist w/ 45# plate
20 Burpees
10 PC 155#
1 Stop sign run