Strict L-Sit Chin Ups: 11, 11, 9

Seated Dumbell Curl + Lying Tricep Extension (ezibar):
- 3 rounds:
- 22kg x 4 (each arm) + 20kg (plus bar) x 7

Seated Hammer Curl + Wide Dumbell Curl + Upright Dumbell Tricep Press:
- 3 rounds:
- 20kg x 5 (each arm) + 12kg x 7 (each arm) + 26kg x 7

BW Dip: 10, 10, 10 (strict and slow)

Cable Curl + Inclose Push Ups (2secs lower, 2 secs raise):
- 23.75kg x 7 + 7
- 28.75kg x 7 + 7
- 33.75kg x 7 + 7

Little WOD:
- 4 Rounds:
- 400m Run (15km/h)
- 7 x 20kg KB Snatches (each arm)
- 10 x 20kg Plate Sit Ups

Back Squat
- 15cm Range: 4 x 60kg, 4 x 100kg, 4 x 120kg, 4 x 140kg, 4 x 160kg, 4 x 180kg, 4 x 200kg
- 30cm Range: 4 x 60kg, 4 x 100kg, 4 x 120kg, 4 x 140kg, 4 x 160kg, 4 x 160kg
- Full Range: 4 x 60kg, 4 x 80kg, 4 x 90kg, 4 x 100kg, 4 x 110kg

Good Morning to 7 x 20kg Decline Plate Situp
- 10 x 20kg, 8 x 30kg, 6 x 40kg

Single Leg Hamstring Curl followed by plate side bend
- 10 x 23kg(each leg), 10 x 20kg plate(each side)
- 10 x 23kg, 10 x 20kg plate
- 10 x 23kg, 10 x 20kg plate

Squat Cleans
- 5 x 40kg, 6 x 40kg, 7 x 40kg

Squat Cleans and Split Jerk
- 5 x 40kg, 6 x 40kg, 7 x 40kg

Overhead Squat
- 5 x 40kg, 6 x 40kg, 7 x 40kg

accumulate 1 mins L-sit on rings or paralettes — scale with tuck sit

then…

4 kettlebell snatches (1.5/1.0) - used 12 kg KB
9 kettlebell swings - used 16kg KB
12 goblet squats - used 16kg KB

EMOM 15

Max effort Squat Clean

I cannot remember the last time I did squat clean, but I know it was about 125/130# because I do this weird thing with my hips and I also get scared about going under the bar and catching it.

Today I did well, except I'm annoyed that when it became past my PR, I didn't go up by 5# instead of 10# ... I managed to do 145# ... But then went straight to 155# and failed. I tried 155# about 6 times before giving up because my muscles were too tired by then.

TWICE at 155# I managed to catch the bar and squat, but I moved too quickly and lost my balance and therefore lost the bar. I need to be more patient and also faster in the hips. Still, can't complain about a PR.

Finished the WOD with a 2000m row and some abmat situps

Jump Squats
Twist Jump Squats
Landing Drill ( BOX)
Single-leg Weighted Jumps
Twist Jumps Up and Over

Battle Ropes (forward/bak)
Battle Ropes (Side to Side)

Sprint Starts

5x40m Sprints (Timed)

5 Minutes:
-600 Meter Run
-With Time Remaining, Max Reps Ground to Overhead (135,195)

1 Minute Break

5 Minutes:
-200 Double Under
-With Time Remaining, Max Rep Chest to Bar Pull Up

Rounds: 10/15

Five rounds:
10 dumbbell thrusters (15# in each hand)
10 plate lunges (25# plate)

Post total time.

3 - 3 - 3 - 3 Reps of max weight bench press

145 lbs
150 lbs
155 lbs (very slightly aided)
160 lbs (slightly more aided)

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Hang Power Snatch
2-2-2

For time:
Stoplight Run (400 m)
60 KB Snatches (30 w/s) 24kg/16kg
60 abmat situps
Legion Run (800 m)
40 KB Snatches
40 Situps
Lantern Run (1600 m)
20 KB Snatches
20 Situps need to work harder and be more aggresive