3x5 clean and jerk
3x5 dead lift
90kg,110kg,120kg
130kg 1 rep
140kg 1 rep
New pb on dead lift!
3x5 shoulder press @40kg

160 min
WU 20 min
1.GS
A. HS/HSW 20 min
- 12 m. HSW

B. BMU 15 min
- 8 x 1 reps

C. Bfly + bfly CTB 20 min
- Bfly 6 5 5 6 6 = 28 reps
- Bfly CTB on box 2 x 10 + 2 x 8

D. TTB skill work - not done

2.Strength
A. Shoulder press 5 x 5+ @ 75-80%, 1 s. pause @ bottom + 2 cm.
Last set: 10 reps

3.Conditioning
A. FT with partner:
25 synchro TTB
100 KBS @ 24 kg
80 wall ball @ 20 lbs
50 cal ski
Time: 10.53

4.Accessory
A. GHD Supinated grip Barbell row 3 x 10 - 25 kg
B. GHD Sit ups 3 x 15

C. Hammer grip bicep curls 4 x 8/s.
- 20 lbs

1 minute max rep x 3 rounds
Burpees
Power snatch @35kg
Box jump
Squat thruster @35kg
Chest 2 bar pull ups
1 min rest
Rd1-63
Rd2-62
Rd3-57
Total:192

Mobility

a. 10-9-8-7-6-5-4-3-2-1
handstand push up reverse
ring pulls

b. 75 overhead squat
5 pullups each time you put down the barbell

Time: 4:48 @ 20kg

@ Ironskull

3 rounds, 1 minute on each station, 30 second rest between rounds
10kg wallball to regulation height(10feet)
SDHP 40kg barbell
box jump
push press @40kg
burpees (instead of rower)
Total count:191

This being the second WOD on this fine Saturday, killer.
I was gasping for air most of the time, quads and calves screaming.
This fight did go bad!
I made it through, but it was 16 minutes of horrible

Two Person Team
10 rep max-tag other team mate and switch
60 strokes on rower
150 push ups
60 strokes on rower
150 kettlebell swings @24kg, resting team mate holds their kettlebell while you swing
60 stroks on rower
150 box jumps
Time: 27:20
Finisher
3 round relay
10 metres, 20 butterfly situps, return and tag partner
Plus
10 metres, 10 toes to bar, return and tag partner

21 reps with right hand: OH walking lunges, KB swings, KB squats, and then
21 reps with jeft hand: OH walking lunges, KB swings, KB squats

15 reps . . .

9 reps . . .

5 Rounds of 3:00 intervals:
Sprint 200m
20 Wallballs
3 Snatches @ 155#

Strength
Max Effort Snatches
Worked up to 90kg

Strength:

DeadLifts: 12x225, 12x315, 12x335, 12x355, 6x405

Metcon 1: Tin Man - 5 Rnds: 5 Hang Cleans (200 & 190lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

Time: 24:00

Metcon 2: 1000m row, 30 burpees, 10 wall walks

Time: 11:50