Shattered glass: 21, 15, 9
3:20
Push press: (45)
Jump squats

Annie: 50, 40, 30, 20, 10
21:05
Double unders
Abmat situps

Row 1000
50 wallballs (8#)
row 500
25 wallballs
row 250
15 wallballs
15:10

Pre-WOD:
-Work up to a heavy set of: 3 Back Squats & 3 Weighted Pull Ups

For TIme:
35, 25, 15
-KB Swings (#53/35)
-KB Weighted Sit Ups (#53/35)

Post-WOD:
-Alternate Bernch Press until failure and Dumbell Press until failure for 5 minutes (#135/#45)

Back squat: 275
WOD: 4:43
Post-WOD: 75 reps

20 Min to establish a 1RM Snatch
115 (PR)

5xME Strict Pullups @ 40#

4-4-4-3-2

Strength:
20 Minutes to establish a 1RM Clean
155 (PR)

Conditioning: 7 Rounds
35 Double Unders
1 Clean
10:54 @ 135#

Midline:
3x8 GHD Situps
Done

For time.

50 sub lateral hops
50 burpees
50 sit ups
50 push press 65lbs
50 jump squats 65lbs
50 knees to elbow
50 walking lunge step (25 each side)
50 kb swings
50 wall balls 20lbs
50 cal airdyne/rower (ensure this is the last station prior to completion of workout, i.e. light at the end of the tunnel)
Stop light run

Pre-WOD:
-Work up to a heavy set of: 3 Back Squats & 3 Weighted Pull Ups
75 95 105 115 125 135 145 - dead hang pull ups

For TIme:
35, 25, 15
-KB Swings (#53/35)
-KB Weighted Sit Ups (#53/35)
Rx!

3RM Snatch 3 RM

Split Jerk 1-1-1-1-1

Then,

“Jackie”

1000m row

50 Thrusters 45#

30 Pull ups

3 miles on the treadmill in a Chicago hotel.