HBBS:
5x10 @ 95#

Soreness: 5

21-15-9

Thruster #135
Pull-up

100 double unders

5 hanging knee raises
10 deadlifts, 45 lbs
15 crossfit sit-ups
50 jumping jacks
5 hanging knee raises
10 deadlifts, 45 lbs
15 crossfit sit-ups
100 jumping jacks
5 hanging knee raises
10 deadlifts, 45 lbs
15 crossfit sit-ups
150 jumping jacks
5 hanging knee raises
10 deadlifts, 45 lbs
15 crossfit sit-ups
200 jumping jacks

Metcon 1:

3 Rnds - 250m row, 15 burpees

Time - 5:23

Metcon 2:

3 Rnds - 50 DUs, 25 WBs (20lbs)

Time - 7:40

Strength:

Push Press - 1x135, 1x155, 1x198, 1x220, 1x231, 1x242

Front Squats - 1x225, 1x245, 1x265, 1x285, 1x315 (new PR)

Metcon:

Team WOD (4 member teams - 2G/2B) - 100 Power Cleans (155/105), 100 GHD SUs, 100 SDHP (95/65), Snatches (135/95), 100 Box Jumps (24")....Also had to complete a 4000m row as a team...One member had to be rowing at all times in order for the other team members to be able to complete the other parts of the workout...You could split reps and work however you wanted.

Time - 24:23

cleans @ 150 lbs
3-3-3-3-3-3-4

push press @ 155 lbs
3-3-3-3-3-4-4

10 min met con
5 dips
10 kb swings @ 53 lbs
15 air squats
9 rounds

50-40-30-20-10
Doubleunders
Sit-ups

5 rounds of :
20 pull ups
30 push ups
40 sit ups
50 squats

Skill: kipping pullups

WOD:
Burpees OTM
13+12