Fitness
AMRAP 14
3 – Cleans (205/135)
5 – Pull Ups
10 – Push Ups
15 – Squats.
  Result: 9+ 10 push ups.

Deadlift- SDLHP/ DU

Strength
Deadlift 1-1-1-1
90%, 5 – 10# jumps. 3rd should be above 1RM
Results: 270 lbs. PR

Fitness
5 RFT
12 SDLHP (65#)
30 DU.
   Result: 4:11.

3 Pos. Snatch/ Michael

Strength
EMOTM 10
3 position snatch- Power, Hang, High Hang (75)

Fitness
Michael
3 RFT
800m run
50 back extension
50 situps.
Result: 19:23. w/ weighted vest

Front Squat/ T2B-KB-DU

Strength
EMOTM 10
2 – Front Squats @ 70% of 1RM Clean
115, 125

Fitness
5 RFT
10 – Toes to bar
10 – KB Swings (70/53)
50 – Double Unders.

. My Result: 9:21.

Strength Back Squat 1-1-1-1 @ 90% + Results: 245 lbs. Fitness AMRAP 8 3 – Push Press (155/105) 6 – Deadlifts. Result: 13+3 p press RX. Piss pour day. Sleep is vital to success.

Jerk Then Bench/ MU WOD

Strength
Split jerk – practice/ 1RM
165 lbs. Work in lowering my body.

Fitness
EMOTM 20
1- 3 bench press 135 lbs, MU
2- rest
10 minutes of work, total MU reps
Then
500-400-300-200-100m row
Rest between rounds is determined by partners time.
    Result: 41 – modified.

Mobility
Shoulder

Strength practice
5 Rounds For Quality
3-Postion Snatch @ 60%
High hang-hanging-power
@ 75 lbs

For Time:
2 HSPU (strict, no pad)
4 Box Jumps (24″)
4 HSPU
8 Box Jumps
6 HSPU
12 Box Jumps
8 HSPU
16 Box Jumps
10 HSPU
20 Box Jumps.
    Result: 3:20.

Bear Complex

7 rounds of 7 cycles
Bear complex (not strict, thruster acceptable).

Time. My Result: 18:25, 105 lbs. Holy Shit my forearms are on fire!.

Barbara

– 20 Pull-ups
– 30 Push-ups
– 40 Sit-ups
– 50 Squats

5 rounds for time on each round – rest exactly 3 minutes between each round.

Timed. My Result: 26:21.

Strength
Front squat 6×3 (same weight)
Results: 175 lbs. ~85% RM

Dips (ring)
3 x max reps
Results: 23-15-11

Fitness
Noon
RFT 8
1min plank
15 hand release PU
20 abmat sit ups
25 jump squats
Results: 16:52
PM
5 rounds
10 kettlebell swings (53#)
Max DU
-rd equals 1 minute
30 second rest between
Results: 283 reps.