Squat, Bench, Row

Warm Up: GHD Complex 8X3

Current Weights: 255, 200, 125

"The Chief"

Max rounds in 3 minutes of:
135 pound ( 50 kg ) Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4-4-4-4-5

Deadlift 5-5-5-5-5 115-115-125-125-135

Then,

5 Rounds

10 Body weight deadlifts<--135----i am really bad at math. i thought i had 125 racked up until the end of the wod. no wonder my upper back was rounding a lot.

20 Push ups

30 Double unders

For time:
50 Double unders (or 150 Single Unders)
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood (or DB Swings #35)
50 Jumping pull-ups
50 Box jump, 24 inch box

Subbed DB Swings and did SU. Was able to get 5 or 6 non-consecutive double unders though; getting closer with my form!

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

muscle ups (red band)
3-3-3-3-3-3-3

10 min met con
5 back squats @ 165 lbs
10 push ups
25 battle rope waves
7 rounds complete

pallof press 25 sec hold L&R x2

back lever tuck 10 sec hold x2

Max Sit ups in 1 minute (each partner has one minute to get as many sit ups as possible)

Wod

100 Air Squats

100 Hand Release Push Ups

100 Kettlebell Swings 55/35

*12 minute cap, only one person works at a time. Break up the work whichever way you’d like to complete.

Cash Out

Max Sit ups in 1 minute (each partner has one minute to get as many sit ups as possible)

37/30
35/22
One full Round Completes + 61 AirSquats

Pre-WOD: 3-3-2-2-1-1-1
Heavy Thruster

For Time: 21-15-9
-Thruster (#95/65)
-Pull up

For Pre-WOD, I did 65-65-70-70-75-80-85

For Fran, I did #65 and used band.

5x5 deficit deadlifts (#25 plates, no more than 60% of your max)

WOD:
15 minute AMRAP
5 Deadlifts (225/155)
10 T2B (subbed GHD for round 1 and situps for the rest)
15 burpees
20 DU's (3:1)

Finished 3 rounds + 5 DL + 10 situps +2 burpees

A.
Take 15 minutes to build to a heavy Split Jerk
I hadn't done a Split Jerk for a number of months, but was able to equal my PR of 175 (I made a couple of attempts at 185, but just couldn't get it overhead).

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

I did three sets of this, using a red strap for assistance on the Pull-Ups.

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Toes to Bar

I modified the HSPU's to a Handstand Hold, lowering down. For the Ring Dips, I modified to having 90# assistance on a machine, and I was able to get through the Toes to Bar. I did two sets in the five minutes, and forced myself to go through a third set.

Part A:
Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps
Rest 3 minutes

This was my first time trying Bulgarian Split Squats in upwards of a year - I did five reps on either side, with very low weight (as my upper hamstring is still on the tail end of recovery). For the Handstand Holds, I modified them to have myself lower down on each rep.

Part B:
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

I only did 95 pounds for the Thrusters, but I was able to get up to the set of 12 in the allotted time.