Strength / Work Capacity

Work up to 1rm Bear Complex
1x Bear Complex =
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
5 rounds unbroken

Worked to 155#

Then:
AMRAP 6 min.
5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 9

Then:
AMRAP 6 min.
3 Deadlifts @ 275#
6 Burpees

Rounds: 7 + 4

Then:
3 Rounds for time of:
20m Handstand Walk
10 Burpee 180s
7 KB Clean and Jerk @ 2x 53#

After three rounds immediately complete:
Knee Jump + Box Jump from 20" 24" 24" 30"

Time: 8:05

Work Capacity / Strength / Stamina

A)
3 minute AMRAP
135# Thruster
1 minute rest
500m Row

29 Thrusters completed
500m Row: 1:39

B)
Bear Complex x 7 rounds
1 Power Clean
1 Front Squat
1 Push jerk
1 Back Squat

No Dumping throughout the rounds, each round must touch and go. Barbell may rest on any part of the body.
Two attempts failed @ 155#

C)
15 minute AMRAP
6 Chest to Bar Pull Ups
9 Burpees
18 Squats

Score: N/A

Stamina

1-10 Ladder of:
Bear Complex @ 105#

after each set
3 Handstand Push Ups
6 Pull Ups
9 Burpees

Time: 34:08

Work Capacity / Stamina

3 Rounds for time:
20 Bear Complex @ 105#
30 Pull-ups
20 Burpees

Time: 37:03

Rest 2 hours then:
5 Rounds of 4 minute AMRAP, 1 minute rest:
4 Power Cleans @ 135#
8 Push Ups (chest to ground)
12 Air Squats

R1) 4 Rounds
R2) 4 rounds
R3) 3 Rounds + 4 Cleans + 8 push ups + 9 squats
R4) 4 rounds + 1 Clean
R5) 4 Rounds + 4 Cleans + 8 Push Ups + 1 squat

Endurance / Stamina

For time:
20 Curtis Ps @ 95#
50 Pull Ups
50 Burpees
20 Snatch Ps @ 95#
50 KB Swing
50 Sit Ups
20 HSPU
50 Double Unders
50 Ball Slam @ 30#
20 Bear Complex

Time: 46:13

Work Capacity / Swim

3 Rounds for time of:
The Bear complex @ 95 x 15 reps
50 Push Ups
50 Sit ups

Time: 28:39

Then:
Under water WOD
3 Rounds w/ partner:
100 Yard Brick roll / switch as needed
25 KB Thrusters @ 2x35#

----------------------------

Report

Body: 6. I need a few days off
Sleep: 7.5 hours
Nutrition: 10. Paleo all day
Notes: My body is starting to break down from all the training. I need a few days off.
Tomorrow's Projection: Rest Day