3 Rounds

800m run: Mod to 1000M row
10 Burpees
20 Hollow rocks
30 Slamballs 30/20
40 Mountain climbers(Ea. step = 1 rep)
50 Air squats

Time Cap was 40 mins. I continued and finished 30 secs over

"Jorge"
30 GHD Situps
15 Squat clean (155/125)
24 GHD Situps
12 Squat clean
18 GHD Situps
9 Squat clean
12 GHD Situps
6 Squat clean
6 GHD Situps
3 Squat clean

85#

75 snatches @ 55#
split into 25 power, 25 right split and 25 left split
worked on technique

500 Air Squats / 250 per person
400 Kb swings / 200 per person
300 20lbs Slamball / 150 per person
200 Push-ups / 100 per person
100 Cal air dyne / 50 per person

Partner with The Handyman...

Sprint Intervals:

60m (flying) - 8x60m - on track - all done between 7.2 and 7.7 - finished with hurdle jumps

20min E2MOM alt between:
5 x strict press
5 x thrusters

yht 25 of both

Back Squat 12.9.
1 x 8 @ 65%
1 x 8 @ 75%
1 x 6 @ 85%
1 x 4 @ 90%
Rest 2-4mins

1RM Back Squat
1RM Strict Press
1RM Dead Lift

Results:

365# BS PR
210# SP PR
365# Dead

Need to work more on my deads but they have improved :)

Skill
Snatch - 50kg
C&J - 50kg
Half - Tabata Hollow Rocks
5 minutes of HS walk practice
3x15 Weighted Pushups on Dumbbells 10kg (45s rest)

Strength
5x1 Deadlifts
(120kg - 130kg - 140kg - 150kg - 160kg fail)

Thrusters pullups 7min AMRAP
3 thrusters
3 pullups
6 thru
6 pullups
9 thru
9 pullups
...
...
7mins AMRAP