Active Rest Day

Max Box Jump

24in Box + 7-45# Bumpers + 2- 10# Bumpers

That's not really an exact height but I would guess somewhere around 48-52in

wod
2x400m run (60s rest)
1:16 - 1:26

simple things today because of oly lifting total coming up tomorrow!!

Strength:
7 x 2 Front Squat 215lbsmax..

4 Rounds for Total Time:
10 Deadlift (225/155)
10 V-ups
10 Double KB Thrusters (53/35)
1 Suicide (distribute 4 cones on turf.  1 start, 1 finish, and two incremental steps between) 
- Rest 1:1 (if it took you 2 minutes to do the round, rest 2 minutes before starting the next round)

Final score of 267, up from 206, awesome improvement
Substituted rowing for sprinting on the treadmill and counting the calories.

12 Min AMRAP

15 Power Snatch @ 45 #
10 Tuck Jumps
30 Single Jump Ropes

4 round + 12

5 Mile Run

Push press 1x4

On the 0:00…
80/60 Calorie Row
On the 10:00…
3 RFT:
10 Power Snatch (135/95)
10 Bar Muscle-Ups
On the 20:00…
80/60 Calorie Row
On the 30:00…
3 RFT:
10 Thrusters (155/105)
10 Burpee Box Jump Overs (30/24)
On the 40:00…
80/60 Calorie Row
On the 50:00…
3 RFT:
10 Power Clean and Jerks (175/115)
10 Ring Muscle-ups

Chipper

10 HSPU
10 Pull-ups
10 TTB
10 SDHP #95/65
10 Cleans #135/95
100M Run
Then work your way back though the ladder ending at the HSPU

Run 1 Mile for time, on treadmill - 7:10 (felt like i was sprinting the whole time)

Row 1600M for time - 6:12