WarmUp:
25 Thrusters Unbroken (20kgs)
30 PullUps
15 Pistol Squats

Strength:
8-6-4-2 Push Press 30kgs,40,50,60

MetCon:

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3 rds
10 OHS (30-35kgs)
15 GHD SitUps

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5rds
1 Hang Clean (60kgs)
1 Push Press (60kgs)

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5 Rounds for Time:
Run 400m
15 Overhead Squats, 95#/65#

19:53

3 rounds
15 hang power snatch 135/95 (hice 15 con 40kg y resto 30kg)
15 hspu

4 Rounds Hanging Squat Cleans @ 55% of 1RM

135

Then

50 snatches for time 50% 1RM

95

4:13

SWOD
Bench Press- 10-8-6-4-2-1-1-1
20 min.
Maxed out @ 185 lbs Best I have done so far

WOD
10 rounds for max distance of:
1 min. -Row
1 min. -Rest
Did 2688 meters

5-15-13
Warm Up
Group 15 min.

WOD
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jumps, (24,20 inch box)
30 Wall ball shots, (20,14 pound ball)

Push Press
3x2@90%

10-1 partner ladder
*partner 1 does 10 wallballs, then partner 2 does 10, then partner 1 does 9 wallballs, then partner 2 does 9 wallballs, etc. Stay on same exercise until you ladder down 10-1, then go to next exercise and ladder down.

Wallballs 20lbs and 30 lbs
Toes to bar
Overhead Swings 44 lbs and 53lbs
Box jumps
Airdyne (calories)

Finished even after 25 min time cap.

4x3 Power Snatch - I did more like 2 sets and just didn't go above 135. Kept bringing my hips horizontal again and slamming my "pelvis" into the bar. It hurts, so I don't know why I keep doing it.

Partner -

50 Front Squats @ 155
60 S2O
70 Burpee Box Jumps (we did step ups)
100m KB Carry w/ 2 70#

14:40

4x3 Power Snatch - I did more like 2 sets and just didn't go above 135. Kept bringing my hips horizontal again and slamming my "pelvis" into the bar. It hurts, so I don't know why I keep doing it.

Partner -

50 Front Squats @ 155
60 S2O
70 Burpee Box Jumps (we did step ups)
100m KB Carry w/ 2 70#

14:40

10/9/8/7/6/5/4/3/2/1 rep rounds for time at 70% body weight:

Deadlift - 155
Bench - 135
Clean - 135

Completed through 8 reps, finished bench on 7