Warmup
3 rounds
5 strict pull-ups
5 rolling get-ups
5 box jumps
3 wall walks

blue band. 24", 24", 29"

WOD
Tabata
Muscle up
Reverse DB Lunge (50/35)
MedBall sit-up (20/14)
Box jump (24/20)

Burpee pull-up, RX weight. 2, 7, 7, 8

1RM Power Clean – TEST

5x
65-85

3x
95-115

2x
135-145

1x
155-160

Pre-WOD
- Work up to a heavy Clean & Jerk

WOD - 15 minute cap:
- Unbroken sets of Clean & Jerks
15-12-9
- As heavy as possible

Post WOD - 3 Rounds For Time:
- 15 Clapping Push Ups
- 30 DU

135, 155, 165 weight

This was by far the longest and hardest swim ever. When Todd said we'll be doing 8 x 325yds, I thought, "get the fuck out of here. I can't do that!"

Good news... I made it. Really, honestly didn't think I could make it. We only ended up doing 6, but it was ROUGH!

Practice the Back Squat for 15 minutes. Experiment with different bar positions.
Workout

Complete 1 round of the following:
1. Back squat 3 Reps
2. Back squat 2 Reps
3. Back squat 2 Reps
4. Back squat 2 Reps
5. Back squat 1 Reps
6. Back squat 1 Reps
7. Back squat 1 Reps
8. Back squat 1 Reps
9. Back squat 1 Reps

Go as heavy as possible.

Jacked and Tan Day 2.

1. Strict Press 10 x 6 @ 70% 1 rope climb in between each set.

2. 8 Min Amrap
   4 Deadlift @ 70% of your max
   4 handstand pushups
   5 min rest

3. 8 min Amrap
   4 wall balls max height throws
   8 burpee candle stick rolls

Notes: Push Press at 35#, Deadlift at 95#, Push ups for HSPU, 10# Mad Ball

Warmup: 2x (row 250m, 10 air squats, 10 abmats, 30 mtn climbers, 5 pushups *knee, 10 ring rows)
WOD: Row 500m, 40 air squats, 30 abmats, 20 pushups *knee, 10 ring rows
rest 30 sec
Row 3000m *as sub for 2 mile run

Row was 16 mins..

A. Snatch Pull + High Hang Squat Snatch x 1
- build complex to to 1 RM in 10 mins
B. Push Press 1 RM in 8 sets, rest 2:00 between sets
C. 2 Sets of AMRAP UB WB, rest 5:00 between sets
+
17 min AMRAP
5 Power Snatch, 135lb
10 T2B
6 BB Front rack reverse lunge, 135lb (3 each leg)
Run 200m

A. 235
B. 225
C. 50/35 - 5 + 100m

30 Situps, 21 KB Swings (35 mod to *26), 21 Box jumps (*step ups 18)
30 Situps, 18 KB Swings (35), 18 Box jumps (*step ups 18)
30 Situps, 15 KB Swings (35), 15 Box jumps (*step ups 18)
30 Situps, 12 KB Swings (35), 12 Box jumps (*step ups 18)
30 Situps, 9 KB Swings (35), 9 Box jumps (*step ups 18)
10 situps [ended here @25 min cap]
[uncompleted - 20 Situps, 6 KB Swings (35), 6 Box jumps (*step ups 18)]

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
3 Pole Vault Plant Drills (10 reps each)
About 20 Pole Vault Jumps (6-steps - no bend, bend)
About 20 Fosbury Flop High Jumps (7-steps)
Gymnastics (1 Legless Rope Climb, Some Handstand Holds)
1 Lap of the Infield + Static Stretching (Cooldown)