Strength / Work Capacity

A. Press 5-5-5+ B. Deadlift 5-5-5+ C. 10:00 time limit Row 1k (buy in) Remaining amount of time AMRAP: 10 Power Cleans (60) Sandbag 10 Lateral Burpees A. 130 x 10 B. 350 x 13 C. 4 + 13

Work Capacity / Stamina / Work Capacity

For time:
1k Run
30 HSPU
1k Row

Time: 12:05

Rest 7 hours then:

10-1 Ladder of:
315lb. Deadlift
Box Jump, 36"
Ring Push Up

Time: 14:24

Rest 5:00

5 Sets:
Every 2:30 perform:
10 Burpees
10 Toes to Bar
40 Double Unders

Strength / Benchmark "Jackie"

Thruster 3-3-3-3-3

"Jackie"
1k Row
50 Thrusters @ 45#
30 Pull Ups

Time: 7:15

Strength / Work Capacity / Stamina

Bench Press 3-3-3-3-3
1) 185#
2) 205#
3) 210#
4) 210#
5) 215#

Then:
3x 135# to failure

Then:
21-15-9 reps for time of:
115# Push Press
Chest to Bar Pull Ups
Box Jump @ 30"

Time: 5:58

Then:
1000m Row
25 Wall Ball Shots @ 20#
750m Row
20 Wall Ball
500m Row
15 Wall Ball
250m Row
10 Wall Ball

Time: 15:04

Work Capacity

For time:
1,000m Row
21 Push Press @ 75#
15 Ring Dips
9 Toes to Bar
450m Run
21 Hang Cleans @ 75#
15 Pull Ups
9 V-Ups
21 Box Jumps @ 24"
15 Wall Ball
9 Burpees

Time: 11:22

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Report

• Body: Hamstrings are sore, lower back is tight
• Sleep: 7 hours
• Nutrition: only 1 paleo meal
• Tomorrow's Projection: Rest Day

Strength / Work Capacity / Stamina

Snatch Heavy Single
Worked up to 150#

Then:
Back Squat 3x5
Worked up to 205#

Run 1 mile at a moderate pace

3 Rounds for time:
Row 1,000 meters
12 Clean and Jerk @ 135#

Time: 18:51