Skill
Snatch from blocks - 60kg
Clean from blocks - 80kg

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
3x5 Push Press (slow descent)
(40kg - 50kg - 60kg)

Midline
3x10 Back Extensions (15kg)
5x5 weighted pushups 20kg

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 150m, 200m, 300m at 90-100% (17 seconds - 31 seconds - 51 seconds) 800m Run + Static Stretching (Cooldown)

skill
5x5 unbroken weighted pullups 10kg (3 minutes rest)

max reps stone to shoulder 2 minutes

115#

21-15-9 reps of the following:

Wallballs (20/14)

Kettlebell Swings (55/35)

Box Jumps (24"/20")

20 minutes of grinder PT:

30 Push-ups, 10 S/B shoulder, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
10; 7; 5; 2

Buy In:
I-Run
15 Burpees
20 Pull Ups

5 Rounds
12 SDHP (90/68)
10 Cleans – any way (90/68)
8 BR Thrusters (90/68)
30 DU sub 100 Singles
150m Row

Buy Out:
5 C2B Pull Ups
10 Pledge Push Ups
30 Air Squats
10 Pledge Push Ups
5 C2B. Pull Ups

AMRAP 20 Minutes
10 Push Press (115/75) - 45#
10 Kettlebell Swing (53/35) - 20#
10 Box Jumps (24/20″)

3 Rounds For Time:
250 Meter R0w
10 Burpees
5 Front Squats (185/135)
* Compare to August 3, 2012

AMRAP in 20 minutes of:

20 Tire flips
26 yard Farmer's Walk (across app floor and back) 90 pounds
20 Kettlebell Swings 50 pounds
20 Push ups, feet elevated on the tire

Completed 4 rounds with 10 tire flips. First time using the homemade kettlebell!

7 min AMRAP:

7 Box jumps (little box)
7 Burpees
7 Kettle bell swings (35 lb)