Ball Slam/ hold, Sit-up, Run

30/30 Ball Slam / OH hold.
10 rounds

Rest 2 minutes then:
Tabata Sit-ups
score: 8

Rest 2 minutes then:
Team Run
P1) Run 800m
P2) Rest
2 rounds
then:
P1) Run 400m
P2) Rest
2 rounds

Deadlift, Snatch, Pull-ups

Find 1RM Deadlift
415lbs. (PR)

Skill work: OHS
Cool Down: 100 Push-ups

Rest 15 minutes then:
21-15-9 reps for time of:
95lb. Snatch (full squat)
Chest to Bar Pull-ups

Time: 17:07

OHS

Overhead Squat 5x3
1) 115
2) 120
3) 125
4) 130
5) 135

"Filthy Fifty", KB Clean and Jerk, Pull-ups

Bench Press 5x3
3RM for the Day: 195lbs.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 26:47

Workout 2:
3 Rounds for time of:
10 Thrusters, 95lbs.
15 KTE
20 Burpees

Time: 9:55

30 Muscle-ups

30 Muscle-ups for time

Time: 5:37

Note(s): I finally had a place where I could do full ROM muscle ups on the rings. I realized how much harder it is with full ROM. New PR because I think my previous ones where jumping a bit into the muscle ups.

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Time: 23:00

Note(s): Epic Suck...

Box Jump, Push-Press, Pull-up

Complete as many rounds as possible in 20 minutes of:
30 Box Jumps, 24"
20 Push-Press, 115lbs.
30 Pull-ups

Rounds 3 + 30 box jumps + 7 Push-Press

Hang Power Clean, Wall Ball, Sit-up

5 rounds for time of:
7 Hang Power Clean @ 135#
14 Wall Ball shots @ 20#
21 Sit-ups

Time: 9:05

Deadlift, Thruster, Pull-up

Deadlift 5x5
1) 225
2) 275
3) 335
4) 335
5) 335

Rest 10 minutes then:
10-1 ladder for time of:
Thrusters, 95lbs.
Pull-ups

Time: 8:53

Snatch, "Grace"

Work up to heavy Snatch:
135lb. Power Snatch

Rest 5 minutes then:
"Grace"
Clean and Jerk 30 reps for time @ 135lbs.

Time: 3:53 (PR)

KB Swing, Double Unders, Squats

4 Rounds for time of:
20 KB Swing, 53#
40 Double Unders
60 Squats

Time: 12:15

"Fran"

21-15-9 reps for time:
95lb. Thrusters
Pull-ups

Time: 4:17 (PR)

Clean

10-1 Clean w/ max rest between ladders
Reps 10-5 @ 95#
Reps 4-3 @ 135#
Reps 2 @ 165
Rep 1 @ 185#

End w/ Singles:
1) 205#
2) 215#
3) 225# (fail)

"Donkey Kong" w/run

21-15-9 reps for time of:
Burpees
50m run
KB Swing, 53#
50m run
Box Jump, 20"
50m Run

Time: 10:41

Muscle-ups, Wall Ball

5 rounds for time of:
7 Muscle ups
20 Wall Ball Shots, 20lbs.

Time: 14:37

Whip Smash, KB Swing, Ring Dips, Run

5 Rounds:
30 sec. Whip Smash
15 KB Swings, 53#
10 Ring Dips
Run 1 lap, facility

Note(s): Not for time, Just went as hard as I could.

Hang Power Clean, Burpee, Row

1-10 Hang Power Clean, 95lbs.
10-1 Burpees

R1 looks like: 1 HPC, 10 Burpees
R2 looks like: 2 HPC, 9 Burpees
ect.

Time: 6:01

Rest 3 minutes then:
500m Row @ #10

Time: 1:37