Quite the WOD upon my return from training ...

Warm Up:
Fast and Furious - a few push ups, a few squats.

Mobility:
Calves on walls
Sit in squat

MetCon:
Run 1 mile
150 Double Unders
50 Burpees
Run 800 meteres
100 Double Unders
35 Burpees
Run 400 meters
50 Double Unders
20 Burpees

Legs. Gone.

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

I introduced a time limit of 10 minutes for each exercise

Managed 40, 68, 60 and 100

15 mins to find your 1rm for Clean & Jerk (75# - 10 pound PR!)

Then,

3 rounds

Run 400m

7 C & J @ 70% of the above weight (55#)

Mad thanks to Aaron for telling me to just pick up the 75#! Cleaned the 80# but couldn't get it past my eyes. Technique needs MAJOR work. I think I'm more power cleaning and squating... one of these days it'll come together, lol. Still happy with the PR though!

Strength: 3x3 Back squat (80%, 85%, 90% of 1RM) - 205-245 W/U

-275#-295#-310#

Metcon:
5 RFT
9 push-ups - clapping
15 KB swings (70#)
21 Double unders

15:00 Partner Warm Up:
Row at 80% effort
Switch every 00:30

Bar Muscle Up practice

10:00 AMRAP:
Muscle Ups
Power Cleans @ 185#
(Reps can be done in any order, however there is a minimum of at least 10 each)

Strength:
Snatches up to 80kg
3x10 Deadlifts @ 225#

100 Burpee Challenge Day 75

Did them within a WOD

16 Rounds 

100M sprint
10 DU

Strict Pull Ups:
- 3 rounds x 10

Barbell Bench Press:
- 10 x 20kg, 5 x 40kg, 5 x 60kg, 3 x 80kg, 3 x 90kg, 1 x 100kg, 1 x 110kg, 1 x 120kg, 1 x 130kg, 1 x 135kg
- did the following imeediately after the other:
- 7 x 100kg, 9 x 80kg, 9 x 60kg

Incline Dumbbell Bench Press (palms in) + Incline Dumbbell Bench Press (don't drop dumbbells between) + Barbell Bent Over Row:
- 5 x 24kg (each arm) + 5 x 24kg (each arm) + 7 x 60kg
- 5 x 28kg + 5 x 28kg + 7 x 70kg
- 5 x 30kg + 5 x 30kg + 7 x 70kg
- 4 x 32kg + 4 x 32kg + 7 x 60kg
- 3 x 34kg + 3 x 34kg + 7 x 60kg

Decline Barbell Bench Press + Dumbbell Bent Over Row:
- 10 x 60kg + 7 x 36kg (each arm)
- 7 x 80kg + 7 x 36kg
- 5 x 100kg + 7 x 36kg
- 2 x 110kg + 7 x 36kg

Seated Bench Press Machine (incline):
- 7 x 20kg (each arm)
- 7 x 25kg
- 7 x 30kg
- 7 x 35kg
- 6 x 40kg
- 5 x 45kg

Seated Row Machine (palms in):
- 7 x 23.5kg (each arm)
- 7 x 27kg
- 7 x 30.5kg
- 7 x 34kg
- 7 x 37.5kg

WARM UP
1000 Meter Row... Slow
2 Minute Rest
4 x 500 Meter
1 Minute Rest in between sets (aim for sub 2 minute splits)
10 min Rest/Stretch

STRENGTH
OHS (use rack) 3x3x3x3
Heavy as possible aim for 135 or more depending on how your feeling.

METCON
EMOM 10 Min
10 T2B
1 Heaving Snatch Balance (Use the weight from your 3rd set of OHS)

10 min Rest/Stretch

Quarterfinal WOD of Summer Sizzler Tournament:

Start at 50 yd line
Complete 40 D/U's
Run to field goal post
10 burpees jump to touch 10" target above reach
Run to 25 yd line
10 135# cleans
Run to 50 yd line
Complete 40 D/U's
Run to field goal post
10 burpees jump to touch 10" target above reach
Run to 25 yd line
10 165# cleans
Run to 50 yd line
Complete 40 D/U's
Run to field goal post
10 burpees jump to touch 10" target above reach
Run to 25 yd line
10 185# cleans

Lost to Jeremy Mullins by like half a second.
Did not hear time as I almost passed out!
Great WOD, gotta work on cleaning heavier weights unbroken.
135# all unbroken
165# broke up into 5's UB
185# got 2 UB then all singles (Jeremy did 6 UB and caught me)