5x5

135#
155#
185#
195#
205#

Back Squats:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (135/95)

Back Squats: 115(5), 125(5), 130(5) [which means my one rep max would be about 150?]
Metcon: 14:00 (75 pound cleans, 2 or 3 MUs. Did sub for remainder)

Back Squats:
-5 @ 75% of 1RM. 95
-5 @ 80% of 1RM. 125
-5+ @ 85% of 1RM 135

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (95)

15 minutes to find
1RM Hang Power Clean Push-Jerk
160 new PR.

THEN

3rds
7 Goblet Squats (55/35) -> used 53#
15 Overhead Walking Lunges Each Leg (45/35) -> Used 35
15 Thrusters (65/45)
300m Run
Rest Exactly :60. Log Each Round.

Round 1: 5:45
Round 2: 6:52
Round 3: 8:05

Workout of the Day
Complete 8 Rounds
3 Front Squats, 185lbs
5 Handstand Push Ups
7 Jump Touches– 9′(m)/8′(w)
Post times to comments.
——————————-
Strength

L2
Rack Jerk (165)
7 x 1
Post WOD
Dumbell JM Press (30)
3 x 8
100 Banded Tricep Pull Downs (Double red)
Trunk
100 Russian Twists (25)

Coach T's Birthday/July 4th Party WOD

"My Pet Mike"
2 person partner WOD
*1 person holds a KB above the waistline while partner completes reps. Reps can be broken up in any way & KB can be switched between partners during reps. Anytime the KB is set down, 38 burpee penalty.
38 KB Swings (1.5pood)
38 T2B
38 Wall ball (20#)
38 HRPU
38 Thrusters (115#)
38 Pullups
38 Abmat sit ups
38 shoulder to overhead (115#)
38 box jumps
100m Buddy carry w/ KB (total of 100m/ 50m each partner)

Completed w/ Coach Nate. Thrusters killed me. Everything else not that bad considering. Holding that kettlebell fucking sucked.

Strength:
Add #10 to your previous Back Squat 1RM (155#), and do:
5@ 75% (115)
5@ 80% (125)
5+@ 85% (130 - did 6 reps)

WOD:
3 Rounds for time:

50 Air Squats
7 Muscle Ups (sub 7 CTB pull ups and 7 ring dips)
10 Hang Cleans (135/95)

Started w/ pull ups/ring dips (blue band on dips) and on a 75# bar. Chg'd to 95# on remaining rounds. Hang cleans and dips were unbroken 1st and 3rd round, squats were 2x25.

15-12-9

Dead lift 275/175
Ring pull-ups

For time:
Kettlebell Shoulder press, 10 reps
Hand release push-ups, 20 reps
Kettlebell Shoulder press, 8 reps
Hand release push-ups, 16 reps
Kettlebell Shoulder press, 6 reps
Hand release push-ups, 12 reps
Kettlebell Shoulder press, 4 reps
Hand release push-ups, 8 reps
Kettlebell Shoulder press, 2 reps
Hand release push-ups, 4 reps

Strength:

Hang Cleans: 4x135, 8x155, 8x185, 8x205, 5x215

Metcon: Nasty Girls (modified)

3 Rnds: 50 squats, 21 Ring Dips, 21 PUs, 10 Hang cleans (135lbs)

Time: 19:48

Elements: DUs - set new unbroken record = 72