75 lbs. 7 mins
10 snatch
7 burpees

5.5 rounds

P.T. with the Trainees 20lb vest
Stations

My place 2030 hrs

Strict Press #125 6x6
Front Squat 6x6 #95,#115,#125,#145,#165,#175
Tricep Skull crushers/burnouts #63 2x8

2012 Regionals Individual Event 4-

*With 1 barbell.

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.
29:15. Pull ups killed me. Barbell stuff wasn't too bad.

3 Rounds

400m Run

KB Swings x 21 (35lb)

Pullups x 12

Max Sit ups in 1 minute (each partner has one minute to get as many sit ups as possible)

Wod

100 Air Squats

100 Hand Release Push Ups

100 Kettlebell Swings 55/35

*12 minute cap, only one person works at a time. Break up the work whichever way you’d like to complete.

Cash Out

Max Sit ups in 1 minute (each partner has one minute to get as many sit ups as possible)

Bench Press 3 RM

Skill Work – HSPU, DU, MU, OHS

WOD: "The Chief"

Max rounds in 3 minutes of:
135/95# Power cleans, 3 reps
6 Push-ups
9 Squats

22 rounds plus 44 extra reps that didn't add up to a full round

5
5
4+
4+
4+

Squats
12x2 EMOM @ 225# (65%)

Deadlifts
12x2 Every 45s @ 240# (50% +10#)

21-15-9
Thrusters - 55lbs
Pullups

12 Min. AMRAP

30 Snatches #45/33
30 Box Jumps 24"/20"
30 Snatches #95/65
30 Box Jumps 24"/20"
30 Snatches #135/95
30 Box Jumps 24"/20"
30 Snatches #165/105
30 Box Jumps 24"/20"