Back Squats:
3 @ 80%. 140
3 @ 85%. 155
3+ @ 90% of 1RM. 160

Metcon, for time:
21 front squats (95)
18 HSPU...pikes
200m run/row
15 front squats
12 HSPU pikes
200m run/row
9 front squats
6 HSPU pikes
200m run/row

Drive 3.5 hours from home to Kenai River
Unload dip net equipment
Run 0.5 mile from parking lot to beach
Carry empty cooler to beach
Fish 6 hours - push net into current, quickly pull in net & fish
Deadlift cooler (increasing weight) 15' down the beach every 1/2 hour
Whack a fish - push net into current, pull net w/ fish in quickly
Deadlift cooler (increasing weight) 15' down the beach every 1/2 hour
Fish 6 hours (combat style) - push net into current, quickly pull in net & fish
Carry full cooler to parking lot (140#)
Run 0.5 mile from beach to parking lot
Clean cooler to truck tailgate (140#)
Drive 3.5 hours from Kenai River to home

4 sets
Row 90 sec
rest 90 sec

Total distance on row- 1750 m

+
4 sets
10 Burpees
25 Double Unders
rest 45 sec

Total Time Including Rests- 5:40

Back Squats:
3 @ 80%
3 @ 85%
3+ @ 90% of 1RM

Metcon, for time:
21 front squats (95)
18 HSPU (HRPU)
200m run/row
15 front squats
12 HSPU
200m run/row
9 front squats
6 HSPU
200m run/row

Shoulder press:
-3 @ 80%
-3 @ 85%
-3+ @ 90%

Metcon: 3 rounds:
-1 round of Helen:
--- 400m run
--- 21 KB Swings (53/35)
--- 12 pull-ups
-8 minutes of skill/mobility work
(time each round of Helen)

Press: 110(3), 115(3), 120(4)
Helen: 2:22, 2:29, 2:32 (total=7:23)

Personal note: Neil Diamond rocks

150 Box Jumps for time!
24"

Shoulder press:
3 @ 80%
3 @ 85%
3+ @ 90%

3 rounds:
400m run
21 KB Swings (53/35)
12 pull-ups
8 minutes of skill/mobility work
(time each round of Helen)

Press: 110(3), 115(3), 120(4)
Helen: 2:30, 2:40, 3:05

Distance: 9.11miles on GPS. Rode a little longs as I forgot to re-start GPS a few times. Probably close to 10 miles.
Time: 2:03:27
Elevation gain: 1,503ft
Calories: 544

http://connect.garmin.com/activity/199554127

MONDAY
Floor Press (see video) 5/5/3/1+ (125 lbs) pr PR 145
*Last set load up the bar with your bodyweight and get as many reps as possible.

Finisher:
50x Wallball shots-used 14lb ball
26x kb snatches (13/13)
40x Wallball shots - used 14 lb ball
20x kb snatches (10/10)
30x Wallball shots 14 lb ball
16x kb snatches (8/8)
20x Wallball shots used 20lb ball
10x kb snatches (5/5)
10x Wallball shots 20 lb ball
6 x kb snatches (3/3)

20lb and 53 kb for men
14 and 35kb for women

Mobility; PVC, Foam Roller, LAX in Back

Warm Up
Run
Med ball toss to eachother
Med ball rotations

WOD
Deadlifts
Over the bar burpees

Core: JFHCP
Bridges