Weightlifting
6x3 Power Snatch (40kgx1, 50kgx3, 55kgx1, 60kgx1)
1 Power Clean & 5-4-3-2 Front Squats (50kg - 60kg - 70kg - 80kg)
3x5 Single-Leg Hip Thrusts + 45 seconds Plank Hold (with extended arms)

-Cash In-
21-15-9
Pull-ups
Burpees

For every rep that is not completed 1 burpee must be completed at the end of the WOD before athlete can yell "Time"
3 Min Cap

-WOD-
21-­18­-15­-12-­9­-6-­3
Ring Rows
Air Squats
Push-ups
Box Jumps

*scaled- did half the number as box jumps the other half step ups

3 miles in 35 minutes of trail running - muddy as hell

then,

lots of spear throwing practice
a rope traverse
and one draggof a concrete block on a chain

7 min accending ladder
3-6-9-12 etc
Clean and jerk 95#
T2B
43 repd

5 rounds for time: 3 hang power clean 3 push press 3 push jerk
3:42 @ 45 pounds
3 L hangs
40s each

Tgu and 600m shuttles- 3 reps
20 lbs 5 reps each side 3 rounds
2:51, 3:11, scratch

10min 80-90% effort
25 DU
Row 150m
4 HSPU
SCORE: 6 rounds

rest walk 5mins

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB chin ups
8 GHD situp
SCORE: 7 rounds

rest walk 5mins

10mins 80-90% effort
Run 200m
5 clean and jerk 115/75#
10 walking lunges
SCORE: 5 Rounds + 200m run

Notes:
- proper aer wamup
- work on pacing through the 10min efforts keeping them sustainable
- should not reach efforts that force poor form
- stay aware of breathing and muscle fatigue - record the time you notice changes during the 10mins

http://www.endomondo.com/workouts/262739972/2853730

Strength:
in 20min. find 1RM C&J (1RM 70kg)
LUego, con 5 o 10kg menos 4x2rep C&J (hice con 60kg)
WOD:
AMRAP 8
25 burpees over bar
25 ttb
25 power clean 50kg (hice con 40kg)
25 s2o 50kg (hice con 40kg)
Hice 109 reps

50-40-30-20-10 reps on wallballs and KB swings.

Wallballs; 10kg
Pushups, 25-20-15-10-5 reps
Kettlebell swings; 16kg