Find 1RM bench press - 285

Max reps @ 75% of 1RM - 9 @ 225#

WOD:
For Time
Max situps in 2 mins, stop at 100.
If not to 100, finish balance in burpees.
68 situps, 32 burpees, 3:56

Run 800
21 Ring Dips
21 Supine Rows (feet on box)
Run 600
15 Ring Dips
15 Supine Rows
Run 400
9 Ring Dips
9 Supine Rows

BARBELL SESSION:

15:00 TO ESTABLISH A SINGLE HEAVY SET FOR THE FOLLOWING COMPLEX

Power Clean + Hang Power Clean + Hang Clean

185# Complex

CONDITIONING:

A. 3 Rounds for time of:

15 Hang Power Cleans 155/105
15 Bar Facing Burpees

Strength Work – HSPU 5x3 cada vez subiendo mas el nivel de las manos, acabe con los discos de 20, 15 y 10 juntos
Luego:
10,1,9,2,8,3,7,4,6,5,5,6,4,7,3,8,2,9,1,10
Wallballs
Burpees

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (20kg used)
30 Pull-ups

Overhead Squat and HSPU
5-5-5-5, 185-225, light day

ME:

7 OHS, 185lbs
11 burpees
Gate sprint

5 rounds

Row 500
time: 1:32.5

rest 5 mins then...

Isabel
30 snatches (135#)
time: 6:51

notes: legs were gassed after row

30 Minute AMRAP
5 Deadlifts, 275#/185#
13 Push-ups,
9 Box Jumps, 24"/20"

13 rounds

Strength

10 Minutes Working to a 2 Rep Max Squat (worked up to 185)

WOD
4 Rds for time:

10 Hand Release Burpees
10 Box Jumps 24/20
10 Pullups
200M KB Farmers Carry (53/35 each hand)

(I did 2 rds at 53; 2 rds at 35 - horrible)

3 Rounds

400m Run

KB Swings x 21

Pullups x 12

Rx'ed!