Mobility:

Banded shoulder mobility X 2
Thoracic spine mobility

Strict Press 3x3

3x 85
3x95
3x110

Ring push ups: 5 on the minute x 10minutes
Lying tricep extension X 50 @12#

5rds
10 Hang Cleans 135#
50 Double Unders

Rest 3min

Tabata Push ups

19:32
67 Push ups

Sprint Intervals:

2x300m - 58, 51
3x150m - 22.4, 20.69, 20.99
2x100yds - 12.69, 12.35

2012 Games Sprint Shuttle:

50 yds up and back, 100yds up and back

Time: 00:55 (did this at the end of my workout)

Back Squats:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Metcon, for time:
-21 front squats (135/95)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row

Squats: 195(3), 205(3), 220(3)
Metcon: 14:45 - Front Squat at 135. Used an ab mat for the first round of HSPUs and then had to work in some negatives over the next two rounds.

(5) Power Cleans @ 135#/95# EMOTM For 5 Minutes
Rest 1 Minute
(4) Power Cleans @ 155#/110# EMOTM For 5 Mintues
Rest 1 Minute
(3) Power Cleans @ 185#/130# EMOTM For 4 Minutes
Rest 1 Minute
(2) Power Cleans @ 205#/145# EMOTM For 4 Minutes
Rest 1 Minute
(1) Power Clean @ 225#/160# EMOTM For 3 Minutes

Double unders
Kipping Pull ups
Clean and Jerk

30 minute limit
1500 jump ropes single
30 cleans 3 at each minute

21-15-9
Clean #135
Ring dips

Hero wod

For time:
50 squats
40 sit ups
30 push ups
20 burpees
10 pull up
20 burpees
30 push ups
40 sit ups
50 squats

2mile run after axercises are completed.

Every 4min.:
12/9 cal Air bike
9 Bar facing burpee
6 Power snatch (60/42.5)

• Go hard!
• Try to get under 1:30