For time:
* 50 DU
* 25 Push press
* 45 DU
* 20 Push press
* 40 DU
* 15 Push press
* 35 DU
* 10 Push press
* 30 DU
* 5 Push press

Rx weight for Push press 52,5kg/35kg.

4 Rounds
7 F Squats + 13 B Squats

5-5-3-3-3-1-1-1

Press:
65(5)-70(5)-75(3)*

*PR for 3RM; was my previous 1RM

Push Press:
85(3)-95(3)-115(3)-125(1)*

*PR for Push; 118 was my previous PR

Jerk:
135(1)-140(1)-145(1)*

PR for Jerk 1RM; I felt good and feel like I'll hit next...had to begin class. :)

Perform 5 rounds of 7 cycles of:

Power Clean, Front Squat, Push Press, Back Squat, Push Press

Weights used:
45-55-65-65

Shoulders still fucked from 12.3 had to abandon after 4 rounds.

Invitus June 17 2014

Total 90 min
A.
Row for 30 min, easy pace, HR < 150 bpm
Result: 6400m, 2.20.6/500m, avg. HR 136
B.
Skillwork: HS/HSW practice for 15 min
C.
Mobility for 40 min

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

9-6-3
thrusters 165#
muscle ups

scaled to 95# / 4 pull ups and 4 dips for every muscle up

4 Rounds
Run 400m
12 OHS @ 45 lbs
10 bow and arrow with 5 lb dumbells (abs) 10 on each side

Overhead Squat 3-3-3-3-3
45-55-55-55-55