Back Squat (5,5,5,3,3)
103, 113, 123, 133, 143

Weighted Chinups (5x5)

Press (3x10)
73 lbs

Ring Rows (3x10)

Narrow Pushups (3x10)

Rubber Band Good Mornings (50)

Weighted Situps (30)

Sprint Work: 6 x 200m

Every minute on the minute for 10 minutes

1 Clean grip deadlift

1 Clean extension

1 Power Clean

Increase each round: started at 53 lbs, ended at 103 lbs

5 Rounds For Time

5 Power Cleans 93 lbs

10 Barbell “Evil Wheels”

1-1-1-1-1-1-1

Clean and jerk
(220# 15#pr!)

Then

10 --> 1

Clean and jerk 60%
Kb swing 1.5p

Cindy 10'
5 pull-ups
10 push-ups
15 air squats

then without rest
Diane 10'
21-15-9 reps for time
deadlift @100/70
HSPU

(With loud dubstep music)

4 rounds (with 5lb ankle weights) of:
-run 1/4 mile
-25 flutter kicks
-20 push ups
-20 core exercise, ie sit ups, v ups
-12 biceps curls each arm 25# DB's

800m run
10 rounds of:
10 push press (60% of 1RM)
10 pistols

Did 65# of first 4 rounds. Did 45# on the rest.
Did pistols with a box. Did it with rings on the last round.

800m run again.

Warm-Up
-1000m Run
-Head-to-Toe
-Two Rounds of:
"Bear Complex"
Round 1: Empty Barbell
Round 2: 55-95lbs

"Brenton"
Five rounds of:
100 ft. Bear Crawl
100 ft. Standing Broad-Jump

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Pre-WOD: 5 X 2 Front Squat (worked up to 225)

WOD: 10 Rounds For Time:
-5 Thrusters (135/95)
-5 T2B

Felt ok after having lyrangitis for a week, but this was tough.

Front Squat
1-1-1-1-1-1-1
135-165-185-185-185-195-195

3 Rounds
20 10ft Wallballs (20#)
10 Clean and Jerks (95#)

11:44