POWER CLEANS 115#
THRUSTERS 115#

Strength:
Thruster 6 x 2
PR 135
*if you're doing the Open, you must take bar from floor.

Finisher: RX
:15w/:15r X 7 rounds of the triplet
Heavy Swings (62)
Heavy Slamball (20)
Pushups

3 Rounds For Time:

10 Ground to overhead (Clean & Jerk or Snatch) #135

Shuttle Run 5M, 10M, 20M, 25M, 50M

3 Rounds For Time:

10 Ground to overhead (Clean & Jerk or Snatch) #135

Shuttle Run 5M, 10M, 20M, 25M, 50M

5x3 deadlift (235) PR

3 rounds of:
-row 250m
-KB hold in rack (53lb kb's)

*partner rows while you hold KB's then switch

3 rounds for time:

-7 Power Snatch (95 lbs)
-9 T2B
-50m sprints

Also did my first Ring Muscle Up!

3 Rounds for time

1 minute at each station

Wall Ball 8/6kg 10"/8" Target
SDHP @35/25 kg
Box Jump @20'16'
Push Press @35/25 kg
Row for Calories
Rest

Count Rep's for total reps

135/92/97

Warm Up:
Double Unders
Muscle up skill progression
Squats
Push ups
Hip Mobility

WOD:
3 rounds
750m row
12 Push Press (115)
5 minute rest

I did 95# push press
1st round; 5:06
2nd round: 5:00
3rd round: 5:13

2011 CrossFit Games Open Workout 11.6
Complete as many rounds and reps as possible in 7 minutes of:
3 Barbell Thrusters 3 Chest to bar Pull-ups
6 Barbell Thrusters 6 Chest to bar Pull-ups
9 Barbell Thrusters 9 Chest to bar Pull-ups
12 Barbell Thrusters 12 Chest to bar Pull-ups
15 Barbell Thrusters 15 Chest to bar Pull-ups
18 Barbell Thrusters 18 Chest to bar Pull-ups
21 Barbell Thrusters 21 Chest to bar Pull-ups...

Post total reps completed (all thrusters and all pull-ups added together

65#/band assist

5 rounds of:
-run 200m
-10 bicep curls each arm (2 rounds @ 40lb db)(3 rounds @ 25lb db)
-10 4count flutter kicks/ bicycles
-5 dead hang pull ups
-10 hand release push ups