A) Press – Push Press – Push Jerk (12 Minute Complex)
Perform each lift progressively until you can’t continue with a movement. Once you reach your heaviest load at the lower movement, continue until you can no longer move up in weight. Athletes will be able to move the most weight in the push jerk and the least amount of weight in the press (strict).

Strict - 165
Push Press - 215
Push Jerk - 225

B) 12 Minute AMRAP
3 Strict Chinups
5 Clean and Jerks (115/75)
7 Backsquats (115/75)

7 Rounds

Strength
Snatch Balance
5x1
95/115/135/185/205 failed at 215 twice. 20lb PR with 205!

WOD
4 rounds for total reps of:
3 minute AMRAP of:
30 OHS @ 65/45#
30 Double-Unders

Rest 2 minutes after each round.

6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees
12 Overhead Lunge steps
12 Push ups
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!

7 Rounds For Time:

8 Pistols (alternating legs)
10 Ring Dips
20 GHD Sit-Ups
15:21

Then finished off with 2km row. Not for time, but did it in just over 8min.

Barbell Press and Shrug @ 20kg: 10 + 10

Seated Dumbbell Shoulder Press + Seated Dumbbell Shrug:
- 20kg x 10 (each arm) + 30kg x 10 (each arm)
- 22kg x 10 + 30kg x 10
- 24kg x 9 + 1 assist + 30kg x 10
- 26kg x 8 + 2 assist + 30kg x 10

Seated Dumbbell Side Raise + Seated Barbell Shoulder Press (behind neck):
- 9kg x 10 (each arm) + 40kg x 7
- 9kg x 10 + 40kg x 6
- 9kg x 10 + 40kg x 5 + 1 assist

Barbell Upright Row + Dumbbell Front Raise:
- 40kg x 10 + 10kg x 10 (each arm)
- 40kg x 10 + 12kg x 10
- 40kg x 10 _ 12kg x 10

Seated Shoulder Press Machine (Incline) + Plate Sit Ups:
- 20kg x 10 (each arm) + 20kg x 10
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10
- 35kg x 8 + 20kg x 10

Warmup run, third morning in a row.
A: max hand stand pushup and ring dips x 4rds
15+8
5+6
6+5
2+3

Deadlift warmup @90kg

B: WOD
21-15-9 of Deadlift @80kg, pull ups for time.
By the time I had completed the 15's my grip was failing. Everyone else had finished and were cheering me on, one trip at a time.

C: 1 mi. max burpees
20

Re-ripped open the right shin on the 32" box ... again.

Warm Up:
Power Clean High Pull (PVC, 45 lbs Bar, 75 lbs, 95 lbs, 135 lbs)

Mobility:
PVC pass-through
Sit in Squat
Forward Bend

Max Effort:
1RM Power Clean & Push Jerk
165 lbs

Very annoyed at myself. Missed 175 lbs 3 times because I insisted on pulling my head and chest back on the push jerk, resulting in the weight totally over my head ... except that it was also a foot in front of me and I couldn't right the ship. Bad form kills everything.

MetCon:
Max Time - 23:00
30 Box Jumps @ 32"
20 Dead Lifts @ 275 lbs
30 Toes to Bar
20 Lateral Burpees
30 V Ups
20 Power Cleans @ 135 lbs
30 Pistols
20 Burpee Box Jumps @ 32"

Got to 3 Burpee Box Jumps before time expired ... why did I not finish? Because I re-ripped my shin open on the 28th 32" Box Jump out of 30. I didn't even miss the effing bar. I lost focus and my right foot slipped off the box on the way down. So, so, so angry. Took me 3-4 minutes to regain my composure and resume.

WOD
30 Hang Cleans (135/95)
30 Hand Release Pushups
20 Hang Cleans (145/105)
20 Hand Release Pushups
10 Hang Cleans (155/115)
10 Hand Release Pushups

Post-WOD
50 Ring Dips (optional)

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (53/35)
50 Air Squats
60 Sit Ups

23:02

With a partner, complete the following for time:

500x double unders (1500 singles)
400x air squats
300x push ups
200x sledge strikes
100x pull ups.

Only 1 person can be working at a time.