1 Max Rep:
B.S- 135#
Press- 65#
DL - 177#

typical warmup plus 50 more back extensions and 50 parallel leg raises

I made this one up on the spot:

4 rounds for time:
500 m row
50 double unders
10 30" box jumps
5 burpees

21:51

Only had one round where the double unders gave me a problem, other than that, was able to string a whole bunch together and got all 50 unbroken in round 2. Probably should have added something else to this, but seemed to have a good balance of aerobic and anaerobic components.

Alternate sets:
Bench Press (BP) 4X10 #155
Forearm Curl (FC) 4X15 #50

12! Pushup / Situp
7:22

2 Person Team WOD: Split The Reps Evenly
“Cupcakes”
30 Hang Power Snatch (115#/75#)
200m Uneven Farmers Carry (55# KB/40# DB)(35# KB/20# DB): Partner 1
200m Sandbag Carry (70#/40#): Partner 2
30 CF Box Jumps (24″/20″)
200m Uneven Farmers Carry: Partner 2
200m Sandbag Carry: Partner 1
30 C2B Pull-Ups
200m Uneven Farmers Carry: Partner 1
200m Sandbag Run: Partner 2

20 Hang Power Snatch (115#/75#)
200m Uneven Farmers Carry (55# KB/40# DB)(35# KB/20# DB): Partner 2
200m Sandbag Carry (70#/40#): Partner 1
20 CF Box Jumps (24″/20″)
200m Uneven Farmers Carry: Partner 1
200m Sandbag Carry: Partner 2
20 C2B Pull-Ups
200m Uneven Farmers Carry: Partner 2
200m Sandbag Run: Partner 1

Strength: Front Squats: 1-1-1-1-1-1-1

WOD: Goldfish

5 Rounds
5 KB Swings (70#/55#)
5 Burpees
Sprints (suicides): Starting Line–>50m–>Starting Line–>100m–>Starting Line
Rest 30 Seconds

STRENGTH
Power Clean 3x5 Linear

WOD
3 Rounds
800 M Run
7 Thrusters 135/95
12 alternating pistols

STRENGTH
Bench Press 5x5

WOD
10 Rounds
5 Hand Power Clean
3 Front Squat
1 Push Press

All at 135/95

Benchmark WOD #3

5 Rounds
20 burpees
20 KBS 53/35

10 MIN AMRAP W/ 20lb Vest On:

5 Ring Dips
5 Burpees
10 DU
5 Box Jumps 24"

For Time:
5 Rounds
5 Hang Power Clean 135lbs
5 Pull ups
+
5 Rounds
5 Hang Power Snatch 95lbs
5 Pull ups

13:09