PreWOD:
Shoulder Press
5 at 75% 1RM (5 at 95)
5 at 80% 1RM (5 at 100)
5+ at 85% 1RM (5 at 105)
WOD:
10 RFT (12min cap)
15 Pushups
100m Sprint

Post:
20 GHD situps

Tabata intervals for lowest reps in a 20 second interval

Pull ups
Push ups
Sit ups
Squats

Run 800m
100 DB Snatches 50lbs

Notes: 50 each arm. Use any combination of reps to get there.

For time.

• WOD done at work and run is 240m around firehouse and some additional m to the basement

Chipper:

100m run
90 Double Unders
80 Squats
70 Abmat Sit-Ups
60 Lunges
50 Hang Cleans 45#
40 Hand-Rease Push-Ups
30 Knees to Elbows
20 Snatches 45#
10 Ring Dips

This was fun! I'd go heavier on the cleans and snatches next time.

Pre:
Shoulder Press
5 at 75% 1RM (5 at 70)
5 at 80% 1RM (5 at 65)
5+ at 85% 1RM (2 at 70)
Had no shoulders left after yesterday's hang cleans

WOD:
10 RFT (12min cap)
15 Pushups
100m Sprint
8 rnds in 12mins

Post:
40 GHD (done between Pre and WOD)

10,9,8,7......1 reps for time:
135 lb DL
135 lb bench
95 lb clean

Run 3 Miles

strength
2,2,2,2,2,2 deadlift
-#195

wod
4 rft
8 burpee deadlifts #135
16 box jumps '20

10 kb swings at top of every other minute #16

100 Lunges
100 Push ups

All lunges must be completed before push ups can be started. Lunges-back knee must touch ground. Push ups-to military standard.

3' AMRAP
5 pushups
5 situps
5 squats
5 ring rows

1000 meter row
11 squat cleans / 45#
50 pushups
11 squat cleans / 45#
50 elite situps
11 squat cleans / 45#
50 box jumps
11 squat cleans / 45#
50 pull ups