12-10-8-6-4-2:

C2B pull ups
120# STO

10 min time cap

17 min time cap:

Row 1600m (buy in)
then AMRAP

40 double unders
20 pistols
20 kb swings (24kg American)

Hang clean ladder

2 unbroken reps in 50 seconds

95-105-115-125-135-145-155-165 (single) PR

Run 800m

15 Burpees

15 KB Sumo-deadlift high pull 2p/1.5p

15 Hand release push ups

3 rounds

10 rounds of run 400 m followed by 2 min rest

2.5 miles total

1:36 - 1:40 - 1:42 - 1:46 - 1:50 - 1:48 - 1:44 - 1:46 - 1:46 - 1:34

~ 17:12; 6:53 pace

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

I was able to do the workout as prescribed, however I had to break each set of Thrusters into sets to make it more manageable. I found I had to lower my elbows down to help drive the weight up, especially with the higher weights. For the run, I had the treadmill set to 9.0 for the 200m run, 8.5 for the 400m, and 800m for the 800m. For the 800m, I took a break at about 700m - BAD!

I also realized I only did 10 reps of the 135 pound Thruster - crap!

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Although I did this Rx`d for weight, I only did 4 of the 5 rounds, as the last set almost killed me, and I was really starting to sacrifice my technique! I also split the Burpees up into sets of 5, really need to work on them.

For Time:
21-15-9
Squat Clean 135#
Ring Dips

I used 115 for the Squat Clean

20 Rounds for Time:

5 Pull up's
10 Push Up's
10 Air Squat's

W/ 20 LB Vest

Skill
HS Walk Practice + 5-4-3-2-1 of: Weighted Pullups (10kg) and HSPU

Strength
3x5 Deadlifts with a Snatch Grip (50kg + 10kg vest) 3 mins recoveries
Rest 5 mins
15-12-9 Snatch Grip Deadlifts (50kg) 1 min recoveries
*Rest 10 mins

WOD
2010 Mountain Regional WOD 2(no pullups) - 3 rounds for time of: 10 Burpees
10 Front Squats 50kg

The WOD was hard! My legs were fried by the end of it.