1 rep / rest 1 min x 8 @ 70#
2 reps / rest 1 min x 5 @ 80 #
2 reps / rest 1 min x 3 @ 90 #

8 min AMRAP

200 Meter Run
10 Pistols (alternating)
10 Push Jerk @ 85#

completed 2 rounds + 100 meter run

5 Rounds For Time - 7:15

10 OH squat #35
Burpee long-jump (length of platform)
30 Ab-mat sit-ups

5 - 80 yard sprints

Strength: Power-Cleans 3@95 - 3@105 - 3@115 - 3@125 - 2@135 - 1@145

3RFT - 8:55

400m Run (4 laps turf)
30 Air-squats
20 Double-unders

8 Minute AMRAP(135, 95)

1 Power Clean
1 Front Squat
1 Jerk

Then 2 of each
Then 3 of each
Then 4 of each
Etc.
Used #75 for the first 4 rounds, then used #65 for rounds 5 & 6.

Post WOD - 100 total reps in any combination of situps, GHD, T2B. Did 100 situps.

WoD "Hells Bells" 4 Rounds for time:

• 12 KB Swings
• Run 100m with KB
• 12 Goblet Squats
• Run 100m with KB
• 6+6 KB Cleans
• Run 100 M with KB
• 6+6 KB Push Press
• Run 100 M (WITHOUT KB)

In 20 minutes with no rest between:

Fran
- 4:04, terrible... I wussed out after realizing I wouldn't beat my time and had a bunch of other crap to do after

Run 1 mile
- around 8:30

Establish 20 rep max back squat
- 235lb. Only did this set as time expired. Was a significant emotional event.

Strength/Skill
Back Squat for 15 minutes
DU practice for 3 minutes

WOD
5rds of this for time:

5 Front Squats 155/110 Rx
12 Floor Wipers
20 DU's

Did L1, too light, should have gone heavier

Strength/Skill
Cash In:
4 Rope Accents
8 Rope Pulls
100 DU's or attempts
20 MBC

WOD
4rds of this for time:

8 Deadlifts 250/175 Rx
10 T2B
8 Burpees
350m Row

Did 135lb

12 min to establish 1RM power snatch:
- 185lb (20lb PR)

12 min to establish 1RM power clean + push jerk:
- 245lb (never done this before)

Conditioning:
100 cal airdyne