1/3 mile run
Practice Push Presses 45-55-65-75-95-105
50 Butterfly Situps
10 Pull-ups with 60lbs of assistance
2 X 14 side and back dips

A. 1RM snatch in 12min

B. For time:
4 sets each at 90%
400m run
Rest 1:1

http://www.crossfit214.com/blog/2013/4/17/happiness-loves-company.html

Thruster 2-2-2-2-2-2-2

Cash out: 3 Rounds for time of: 200 Meter Run 10 Thrusters @70% of your 2 RM

155, 8:14

30 Min AMRAP

20 cal row
20m walking lunges 2x24kg kb
20 cal ski
20 chest to bar
20 cal echo bike
20 db push up
20 wall balls 9kg
20 DU

4.9 miles Bethel 5mile

Back Squat:
225 pounds, 3 x 5 reps

Shoulder press:
115 pounds, 3 x 5 reps (4 reps on last set)

Hang power clean, 3 x 5 reps
155-155-155

I.
--HSPU--
3 Strict sets, max reps
3 Kipping sets, max reps

II.
--8min--
$ in 70 burpees
With time remaining, AMRAP of:
3 snatches @ 135#
6 ring dips

Skill
Snatch - 75kg
C&J - 90kg
3x10 Weighted Back Extensions (15kg) + Max Distance HS Walk
Strength
3-3-3-3-1-3 Back Squats
(80kg - 90kg - 100kg - 110kg - 120kg - 110kg)

warm up: .5 miles @ 5.0 mph
16 EMOM run :40 rest :20 at 6.0 mph
8 x run 1:00 rest :30 at 5.7 mph
cool down: .5 miles @ 5.0 mph

5-5-5-3-3-3 (135,185,225,245,245,245)- Didn't want to go too heavey. Back was sore
Deadlift

21-15-9
Deadlifts (205/135#)
Box jumps (30/24")

50 GHD sit ups