Skill 5x3
Rope climbs
Hang cleans
^beginners will receive block of instruction on rope climbing technique in preparation for the for 9/11 fundraiser workout

Finisher:
12 min amrap of
7 hang cleans (95/135)
9 burpees
12 oh lunges ( 6 each side 45/25) I used 35 and 45 lb

For time:

30 DL 95/65
30DU
20 DL 135/95
60 DU
10 DL 225/155
90 DU

Bench Press (BP)

5X5 @ #255

Max Reps #135 - 33
Max Reps #95 - 50

For time:

30 DL 95/65
30DU
20 DL 135/95
60 DU
10 DL 225/155
90 DU

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

For this, I used a 55lb kettlebell for the swings, and I accidentally did 15 pull-ups (albeit with support). For each of the 400m runs, I got through the 1/4 mile at 9.0 mph.

Finished in 17:00.

For time:
95 pound Thruster, 100 reps

After awhile, I began breaking this down into sets of 5. I was able to pace myself and finish in a time of 19:00.

For time:

30 DL 95/65
30DU
20 DL 135/95
60 DU
10 DL 225/155
90 DU

*** NOTE to self: As of Tuesday this week, all my pre WOD warm up's will be done wearing 20lb vest ***

5 rds
400m run
30 box jumps 24"
30 wall balls #20

Elliptical - 35 minutes, Resistance 6, 3 miles
Turkish get-ups, 5 on each side (8 kg)
Kettle bell swings - 1 set of 30 @ 12 Kg
Stretching hips (front and back) - using Active Isolated Stretching (AIS) techniques
Kata - Jion

1 hour

Sumo deadlift:

5 x 335
5 x 385
5 x 435

12 min AMRAP
7 hang cleans (135)
9 burpees
12 OH lunge (45)

7 rounds