Strength:

Push Press - 5x135, 8x155, 8x175, 8x195, 8x205

Metcon:

4 Rnds: 50 ft lunges (45lbs OH), 25 Push ups, 25 Situps, 200m run

Time: 15:37

Sprint Intervals:

50 yds (grass) - 6.78, 6.31, 6.00, 6.00, 5.97, 5.90, 6.00, 6.09, 5.90, 5.97 - very good times!!!

100yds (grass) - 12.24, 11.94, 12.29 - good times!!!

Back squat jumps 5x3 reps

For time:

Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Forgot to log the time.

30 rounds for distance of:
Row 30 seconds
Rest 30 seconds

4903 meters

7x2 split snatch

75-85-95-100-105(F2)-105-110(F)

21-15-9-9-7
Push-ups
Dips

and 4 incline bench to exhaustion

Pre-WOD: 5 X 5 Front Squats

3RFT
400 Meter Run
21 Dumbbell Squat Cleans (45/25#)
12 Pull Ups

-Warm Up/Skill -Double Unders

-7 X 3 Bench Press (165)
-3 x 7 Bent Over Barbell Row (105)
-40 GHD Sit Ups or Toes to Bar
-Find 1 RM Weighted Ring Dip or work up to 40 Ring Dips