Workout:
(all with 95 barbell)
2 rounds:
8 thrusters
28 deadlifts
12 hang cleans
8 push press
28 pull ups
12 front squats

Partnered with Ash

Strict press:
5 x 120
3 x 135
4 x 150

Conditioning:
3 x 1500m row with 2:00 rest between
1) 5:34
2) 5:31
3) 5:24

Workout:
(all with 135lbs barbell)
2 rounds:
8 thrusters
28 deadlifts
12 hang cleans
8 push press
28 pull ups
12 front squats

Partnered with Hammer

For Time:
50 SDHP 95#
50 Wall Ball 20#
5 HSPU every minute on the minute
(I used 2 abmats for my HSPUs)

3 Rounds - 1 minute of each, 1 minute of rest before next round:

*Squat Cleans (155lbs. M / 85lbs. W)
*KB Swings (55lbs. M / 35lbs. W)
*Squat jumps
*Push Jerks (155lbs. M / 85lbs. W)
*Burpees
*Rest

Weak effort on burpees I would say. I should have gotten at least 15 each round and I did not

I really need to work on jerks too as I am simply not aggressive enough on the dip and drive

Skill
Sot Press + HS Walk + Iron Cross

Strength
3x5 Front Walking Lunges 50kg (3 min rest)
1x21 Back Squat 50kg
My legs were destroyed by the end of this!

WOD
For time:
800m Run
30 C&J (50kg)
800m Run
Tough WOD! Very taxing.

Warm up

30 rounds for distance of:
Row 30 seconds
Rest 30 seconds

Resistance set to 5

5237 meters covered

Warm Up:
2x
50 Single Jump Ropes
10 Push Ups
15 Squats

Mobility:
Pain ball on feet
Calves on wall

MetCon:
2x
60 Double Unders
40 Wall Balls
20 Burpee Box Jumps (12" box)

15:00 cut off.

40 minutes on elliptical ( level 6 resistance, 3.7 miles travelled)
Karate practice - hip rotation
50 chudan punches and chudan blocks on each side
50 chest expansions ( pull both elbows back, push out chest, kine at end)
Crossfit
2 rounds, 30 seconds each, as many as possible

Plank in and out
Pushups
Plank left side
Flutter kicks
Plank right side
Situps
Squat jumps

1 hour

For Time:

70 Burpees
60 Sit Ups
50 Kettlebell Swings 1.5 poods (54 lbs)
40 Pull Ups
30 Handstand Push Ups