Heavy Single for the day - Snatch (185#)

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

AMRAP 8mins
5 DL @ 120kg
15 wall balls @ 8kg 10ft target

4 miles easy thru plan with Ellie
Time: 38:44
Avg Pace: 9:40
Elevation: 314ft

http://connect.garmin.com/activity/147050639

Find 1 Round Max Back Squat
++++++++++++++++++++++

For Time:
5 Rounds
-12 Wallball Shots (#20)
-12 Toes to Bar ( or 24 Sit Ups)

Squat Clean
3-3-3

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (overhead)
60 Sit-ups
70 Burpees

10 x 150m row, 30sec rest
29.1
29.6
29.5
29.8
29.9
29.8
30.2
30.3
29.9
30.3

1000 meter row
50 thrusters 45#
30 pull-ups

WOD
1000m Row damper at 4.
100 Double Unders
70 Squats
50 Toes to Bar
30 SDHP 2 pood KB
20 KB Swings 2 pood
10 Squat Clean Thrusters 155lbs

tough chipper - T2B were rough. DUs felt better this time. Jacked my hand up on a missed squat clean on rep 5 of 10 and sat out for a couple minutes debating whether I should push it to finish or not injure the hand anymore. finished the set of 10 and have iced my hand since.

For time
50 cal assault bike

Every minute on the minute for 30 minutes, complete the following:

5 pullups (w/ Band)
10 pushups (Modified)
15 squats

The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 0:25, you get 35 seconds to rest before next round kicks off.

10 minute cool down, then run to the lantern and back!