Back squat + Deadlift/Box jump/Push up

Back squat
3x5 at 85% - 255lbs
2x5 a5 50% - 150lbs

Ladder Up AMRAP in 9 Minutes
Deadlifts @ 50% of 1 RM
Box Jumps 24/20
Hand Release Push Ups

Begin with one rep, then add one rep each round and continue until time expires.

177 reps (round of 10 + 1 box jump in round of 11) at 205lbs

Shoulder press

Shoulder press, 5s
95-105-110-115-105-110-105

Bench press + Renegade row/Lunge/Double under

Bench Press (3 Sets of 3 @ 90% of 1RM)
171lbs

Bench Press (Max Reps @ 50% of 1RM)
25 reps at 95lbs

5 Rounds for time
10 Three Count Renegade Rows (Push Up, Row, Row) 40lbs DBs
10 Weighted Lunges 40lbs DBs
10 Pull Ups
30 Double Unders

13:50

Hang clean + Jerk balance + Ground to overhead/Burpee/Run

Hang Clean (Work to a Heavy 3 Rep)
185lbs
Probably could have gone up

Jerk Balance (2 Sets of 3 @ 80%)
Did 1x3 at 170lbs
This was 10lbs less than 80%, had no shot at 80%. This was really a struggle.

3 Rounds for time
10 Ground to Overhead 135/95
10 Burpee Lateral Hops
Run 400m

11:58

Snatch + Clean and jerk + Row/Thruster/Pull up

Didn't take notes but I think...
Snatch to like 165 or 170 or something

Clean and jerk to 210 or 215 or something
Cleaned 220 maybe, and 225

Jackie
For time:
Row 1K
50 thruster, 45lbs barbell
30 pull up

6:37 (PR)

Back extension/hip extension
1x20 bodyweight
1x20 with 45lbs plate

Back squat + Overhead squat/KB swing/Run

Back Squat 5s
255-265-252-240
265 for a set of 5 is a pretty good day for me, considering I did that for a double only a couple of weeks ago.

With a 12 Minute Clock
4 Rounds
10 Overhead Squats 95/65
20 Russian Kettlebell Swings 1.5/1pood
Run 200m

Then Max Effort Muscle Ups with Remaining Time.

10 muscle ups

Snatch + Clean and jerk + Straight leg deadlift + Shoulder press

Snatch pull to knee + pause + hang snatch + hang snatch
Small jumps from 135 to 155 with some weird misses. Back offs at 135, 145, and 150.

Clean + 2 jerks
135-155-165-175-185-190-195, missed jerk at 200

SLDL, 8s
225-235-245

3x5 shoulder press
110lbs

Power clean + Jerk balance + Power clean/Push jerk/Burpee box jump

Power Clean (1 Set of 5 @ 70%) - 135lbs
Power Clean (2 Sets of 5 @ 80%) - 155lbs
Jerk Balance (2 Sets of 5 @ 60% - 70%) - 135lbs

EMOM for 12 Minutes
Odd Minutes: 3 Power Cleans + 1 Push Jerk @ 70% - 80%
Even Minutes: 5 Burpee Box Jumps; add 1 rep each round if possible

145lbs

Shoulder press + Pendlay Row + HSPU/Deadlift/Double under

A. : Shoulder Press (3 Sets of 3 @ 90% of 1 RM)
115lbs

B. : Pendlay Row (3 Sets of 5 @ 5-10# More Than Last Week)
175lbs

AMRAP in 11 Minutes
5 Handstand Push Ups
10 Deadlifts 225/135
30 Double Unders

235 reps

Back squat + GHR + Glute bridge + Lunge

Back squat
3x3 at 260lbs
2x5 at 155lbs

2x8 "bottom squats"

3x5 Glute-ham raise

3x12 Glute bridge with barbell, 135lbs

3x20 walking lunge with 45lbs DBs

Snatch + Clean and jerk

Power snatch until you can't, then full
Powers to 150 (PR)
Full to 165
170 landed pretty hard on my left arm

Power clean + push jerk until you can't, then full/split
Power clean + push jerk 196 (PRs all around)
Full clean + push jerk at 200
Full cean + split jerk to 205
Couldn't jerk 215 but cleaned it twice

Pushed the sled a bit. It was hard.

Clean and jerk + Shoulder press/Pendlay row

Power clean + push jerk double
Hit 180
Took two tries for 175 and 180
Hit a power clean + push jerk at 185, which I'm sure was a PR. Had to squat on the second clean and then didn't have the jerk.

A/B Shoulder press/Pendlay row
3s for press, 5s for row
Worked up to a single set of 115/185, then had to go.

Back squat + Box jump/KB swing/Ring push up

Back Squat (Work to a Heavy Double) - 265lbs
Back Squat (2 Sets of 5 @ 80% - 85% of Double) - 225lbs

3 Rounds for Reps
1 Minute Max Effort Box Jumps 24/20
1 Minute Max Effort Kettlebell Swings 53/35
1 Minute Max Effort Ring Push Ups
1 Minute Rest

216 reps

Clean and jerk

Clean + hang clean + front squat + jerk
155-170-190
Missed jerk at 200, 2 attempts
175-175 (back offs)

Back squat + Double under/Overhead squat/Pullup

Back Squat (Work to a Heavy Single) - 285lbs
Back Squat (3 Sets of 3 @ 85% of Single) - 240lbs

3 Rounds for Reps
AMRAP in 3 Minutes
30 Double Unders
10 Overhead Squats 95/65
10 Pull Ups
Rest 1 Minute

351 reps

Snatch + Back squat

Paused snatch pull + 2 hang snatch + 2 overhead squat
5lbs jumps from 135lbs to 160lbs
Hit a hang snatch at 165 but couldn't hit the second

Back squat
5-4-3-2-1-5-4-3-2-1
225lbs

Power clean/Push press + Power clean + Back squat

Power clean + 2 push press
135-155-160-165
Missed second push press at 170, then hit 170
Couldn't make a push press at 175, 2 attempts

Power clean singles
180-180*-185-185*(F, had to squat, landed a bit wide, too)-185-185(F, squat)
*on short rest

Power clean + 2 push press
155-155-155

Back squat 5s
215-230-240-225-205

Bench press + Bench press/Pull up/Run

Bench press
3x3 at 85% - 162lbs

3 Rounds (Not for Time)
Max Reps Bench Press Body Weight
Max Reps Pull Ups
Sprint 200m

85 reps, 145lbs, strict pullups

Chipper + Snatch + Back squat

Partner WOD for Time
Row 1500m (Alternate every 250m)
60 Burpees (Alternate every 10)
120 Slam Balls (Alternate every 20)
60 Walking Lunges (Alternate every 10)
150 Double Unders (Alternate every 25)

22:51 with Justin. I wore a 20lbs vest.

Snatch doubles
5lbs jumps from 135 to 170
Miss behind at 145 but otherwise no misses. Pretty crazy save on first 170

3x5 back squat, paused at 90deg, 205lbs

Shoulder press + BB row + Run/Hang power clean/Shoulder to overhead/Toe to bar

A. : Shoulder Press (3 Sets of 3 @ 85% of 1RM) - 110lbs
B. : Barbell Row (3 Sets of 5 within 10% of last week.) - 155lbs

4 Rounds for time
Run 400m
9 Hang Power Cleans115/75
7 Shoulder to Overhead 115/75
5 Toes to Bar

11:32

Clean and jerk + Clean and jerk/Burpee

Work up to 70% of 1RM C&J in complex:
Clean from Power Position + Jerk
Clean from Hang + Jerk
Clean from Floor + Jerk

EMOM for 14 Minutes
Odd Minutes: 3 Position Clean + Jerk
Power Position + Hang + Floor + Jerk
Begin with 60% of 1RM C&J and add weight each round if possible.

Even Minutes: 5 Burpee Lateral Hops; add 1 rep each round if possible.

Airdyne

Airdyne, 20mins

Clean and jerk + Back squat

Clean + 2 jerks
Hit 205
Clean and jerked 210, but was too scared to catch it to try the second

Back squats paused at 90deg, sets of 5
135-165-185-200

Snatch

Three position snatch (hip/hang/floor)
Worked up to 130lbs

Snatch singles
135-145-150-155-165-170-175
Or something like that

Shoulder press + BB Row + Bar muscle up/Wall ball/Run

A. : Shoulder Press (3 Sets of 3 @ 85% - 90%) - 117lbs
B. : Barbell Row (3 Sets of 5 add 5# to Last Week) - 165lbs

4 Rounds
5 Bar Muscle Ups
20 Wall Ball Shots 20/14 to 10'/9'
Run 200m

11:01
Did the muscle ups unbroken

Front squat + Snatch

Front squat
1x8 at 60% - 155lbs
1x5 at 70% - 178.5
3x5 at 75% - 191.5

Snatch doubles
Hit 155lbs
Couldn't snatch 160

Shoulder Press + BB Row + Toe to bar/Shoulder to overhead/Run

A/B, 4 rounds
2 Shoulder press, 117lbs
5 Barbell row, 160lbs

4 rounds for time
10 Toes to bar
10 Shoulder to overhead, 115lbs
Run 400m

10:54

Clean and jerk

Clean and jerk to 215
Cleaned 226 for a PR

Front squat + Run

Front Squat (6 @ 65%)
150lbs

Front Squat (4 @ 75%)
175lbs

Front Squat (4 @ 85%)
195lbs

Front Squat (2 Sets of 3 @ 90%)
207lbs

Metcon (4 Rounds for time)
Run 4 x 400m Sprints with 1:1 Rest Interval

4:51

Bench press + Muscle up/Wall ball/Double under

Bench press - work to a heavy triple
175lbs

Bench press - 3x3 at 90% of heavy triple
157.5

Crossfit Open 15.3
AMRAP 14
7 muscle-ups
50 wall balls
100 double unders

335 reps (2 rounds + 7 muscle ups and 14 wall balls)
Really wanted to do the first set of muscle ups unbroken and I did

Shoulder press + BB Row + Row/Burpee/Shoulder to overhead/Pull up

A/B 4 rounds
3 Shoulder press, 110lbs
5 Barbell row, 155lbs

With an 11 Minute Clock:
Row 750m
Then AMRAP:
5 Burpee Lateral Hops
7 Shoulder to Overhead 115/75
9 Pull Ups

7 rounds

Front squat + Lunge/Situp

Front squat
1x6 at 70% - 178.5lbs
1x4 at 80% - 205lbs
2x4 at 85% - 215lbs

4 rounds for time
12 front rack lunge, 135lbs
25 situps

5:20

Overhead squat/Pull up

CrossFit Games Open 14.2 and 15.2
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

127 reps
11 squats in the second set of 14

Paced this really badly. Tried narrower grip overhead squats for the first time in a workout, they seemed good. Also did butterfly chest to bar for the first time, seemed to go pretty well as well.

Bench press + Box jump/Push up/KB swing

Bench Press (Work to a Heavy 5 Rep) - 160lbs
Bench Press (3 Sets of 5 @ 90% of Heavy 5) - 145lbs

AMRAP in 9 Minutes
5 Box Jumps 24/20
10 Deficit Push Ups
15 Russian Kettlebell Swings 1.5/1 pood

261 reps

Snatch + Clean and jerk + Muscle up

Snatch double
Hit 160
Hit 1 at 165, maybe?

Clean + 2 jerks
Hit 195
Cleaned 200 but missed the jerk. Didn't have time for a second attempt

Did some muscle ups- 2 sets of 3 strict + 3 kipping

Shoulder press/Barbell row + Run/KB swing/Pull up/Ground to overhead

A: Shoulder Press (3 Sets of 5 )
B: Barbell Row (3 Sets of 5)

105/155

OCCF Strength Baseline
3 Rounds for time
Run 400m
15 Kettlebell Swings 53/35
10 Pull Ups
5 Ground to Overhead 135/95

10:21
Last time- 10:26 on 1/16/13

Snatch balance + Snatch

3 behind the neck push press + snatch balance + 2 overhead squats
Worked up to 155 which I think I didn't do the full complex on since the workout was written for just the snatch balance

EMOM for 14 Minutes
Odd: 3 Position Snatch
High Hang (or Power Position), Hang, Floor

Even: 10 Box Jumps 30/24

Worked up to 120lbs
This was pretty tough

Front squat + Row

Front squat 1RM - 245lbs
2x2 at 90% - 225lbs

With a Partner
Row 2k for Time
While one partner rows, the other performs max effort burpees. Partners may alternate as necessary. Subtract one second for each burpee completed

7:35.5 - 117 = 5:38.5

Snatch + Shoulder press

Puased snatch pull + hang snatch _ snatch
135-140-145-150-155
5 or so singles at 135

Should press 5s
105-110-105

Toe to bar/Deadlift/Snatch + Clean and jerk

CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk

5 rounds even, 200lbs

Barbell row + Truster/Double under

Barbell row, 3x5
155lbs

5 Rounds
10 Thrusters 95/65
30 Double Unders

5:05

Shoulder press + Pull up + Airdyne

A/B, 4 rounds
5 shoulder press, 105lbs
12 strict pull ups

1x max reps shoulder press at 65%- 12 at 85lbs

Airdyne 21 minutes
Did some intervals towards the end. I did a couple of harder 30s pieces and a min of 10s hard/10s easy. Mostly because I was bored.

Back squat + Front squat/KB swing/Double under

Back squat 4x4 at 85%
230lbs
Narrow stance, no bounce

3 Rounds for Reps
AMRAP in 3 Minutes
5 Front Squats Rx 95/65 Rx+ 115/75
15 Russian Kettlebell Swings Rx 1.5/1 pood Rx+ 2/1.5 pood
20 Double Unders
Rest 1 Minute

Rx+, 314 reps

Snatch + Clean and jerk + Bench/Pull up

Snatch pull + hang snatch + snatch
Up to 150, missed from floor behind at 155
3 back offs at 135

Clean pull + hang clean + clean + jerk
Hit 195
Made cleans on second try at 200 but missed the jerk

Lynne, 145lbs
Bodyweight bench/Strict pull up
14/21
8/12
6/13
7/11
5/10

Did with a partner- spot him, he spots me, he does pull ups, I do pull ups. Not rushed.

Clean and jerk + Back extension/Glute-ham raise

Clean and jerk singles to 195
Cleaned 205 twice but missed the jerk
Five singles at 175

A/B, 3 rounds
15 back extension/hip extension
9 glute-ham raise

Sets 2 and 3 of back extension were with a 35lbs barbell

Shoulder press/Chin up + Front squat/Burpee

A: Shoulder Press (4 Sets of 3 @ 85%)
B: Chin Ups (4 Sets of 10)

110lbs for shoulder press
Did the chins

AMRAP in 7 Minutes
5 Front Squats 95/65
7 Bar Facing Burpees

107 reps

Snatch singles Hit 175 Missed 181 behind a couple times Missed 185 behind like 3 or 4 times, one or two were pretty close Missed 186 behind once or twice

Snatch singles
Hit 175
Missed 181 behind a couple times
Missed 185 behind like 3 or 4 times, one or two were pretty close
Missed 186 behind once or twice

Snatch + Clean and jerk + Back squat + Glute-ham raise

Snatch pull with pause at knee + hang snatch
Hit 160
One decent miss at 165, then pretty much Clarked the second time

Clean pull + hang clean below knee
Hit 195, made the clean twice at 200 but the jerk wasn't there

Back squat 5s, narrow stance and no bounce
215-225-225-225(2, F)-215
I haven't gotten pinned by 225 like that in a while

3x7 glute ham raise

Shoulder press + Snatch + Row + GHR

Shoulder press
5RM - 110lbs
1x5 at 95% - 105
2x5 at 90% - 100

Snatch singles
Hit 170 on my third try or so. Pulled 175, but not today
Missed 150 and 160 behind on the way up (10lbs jumps from 140) before making them on my second attempt

Wave 2 -10lbs jumps from 135 to 165
Pulled 171 a couple of times, but no dice

Rowing internals 30s on/30s off x 10
meters: 140, 141, 142, 144, 142, 143, 141, 140, 140, 142

3x5 glute ham raise

Clean and jerk + Clean and jerk/Ring dip

Clean and jerk - work to a heavy single
Hit 210
Missed the clean at 220 and didn't take another shot, nor did I attempt 215

EMOM for 14 Minutes
Odd Minutes: 3 Position Clean & Jerk
Floor + Hang + High Hang or Power Position + Jerk
Even Minutes: 10 Ring Dips

Begin with 60% of Heavy C&J and add 5 - 10 pounds each round.

Started with 125 and took 5lbs jumps to 155

Back squat + Double under/Wall ball/Bar muscle up

Back Squat (3 Sets of 6 @ 75% - 80%)
235

Worked on narrower stance and making my feet even, as well as not bouncing. It was not great. Still a lot of knee valgus or adduction or whatever happening.

AMRAP
With a 10 Minute Clock
4 Rounds
50 Double Unders
25 Wall Ball Shots 20/16 (To 9')

Then Max Effort Bar Muscle Ups with remaining time.

309 reps (9 bar muscle ups)

Barbell row + Hang power clean/Ring dip/Box jump over

3x8 barbell row
155lbs

AMRAP in 9 Minutes
5 Hang Power Cleans 135lbs
7 Strict Ring Dips
9 Box Jump Overs 24" (no touching the box)

139 reps

Should press/Chin up + Snatch + Clean and jerk

4x3 Shoulder press, 115lbs
12 chin-ups after each set

2 pause snatch pull + hang snatch + snatch from floor
Hit 140 :(
Missed 150 a few ways. On the last one I hit the hang snatch and missed the one from the floor behind, so I called that good enough.

This was probably not the best idea after yesterday's snatches and overhead squats. The EMOM at 135 was brutal.

Clean pull + hang clean + jerk
Hit 195
Hang cleaned 200 but missed the jerk

Snatch pull + Snatch + Run/Overhead squat/Toe to bar

Snatch Pull (3 Sets of 2 @ 100% - 110% of 1RM Snatch)

180lbs
This was heavy. I was using a bar with no knurling on the outside and therefore using straps, but it was still awkward (same for EMOM).

EMOM for 5 Minutes (touch and go or close if possible)
3 Snatches @ 75% of 1RM

135lbs
This was really heavy. Missed rep 2 of minute 1 behind and rep 2 of minute 4 in front.

3 Rounds for time
Run 400m
15 Overhead Squats 95/65
12 Toes To Bar

9:56

Back squat + Row/Toe to bar/Wall ball/Power clean/Muscle up

Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

215-240-255-255-225

Worked on not bouncing so much since I rely on it a lot and it has been irritating my back. After I did a set of 4 reps to just below 90- my sticking point with 135lbs.

Open workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row or 400m Run
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups

2 muscle ups
Last time- March 24, 2014, I finished the cleans and didn't get to touch the rings.

This workout was tough. My abs were cramping and I was pretty much redlined on the power cleans, which is very unusual for me.

Back squat + Back squat/KB swing/Box jump

4x4 back squat - 250lbs
Took 5lbs off of the 85% suggested, didn't feel great

For time:
21-15-9
Back squat, 95lbs (bar from the floor)
Russian KB swing, 1.5pood
Box jump, 24"

5:29

Press + Thruster/Pullup

Shoulder press
Heavy 3 - 125 (PR I'm sure)
2x3 at 90% of that - 112.5
12 strict pullups after each working set

5 Rounds
:30 Max Thrusters 95/65
:30 Max Pull Ups
1:00 Rest

147 reps

Snatch

Two pause snatch pull (knee and superman) + hang snatch + snatch
Hit 160
Hit hang snatch at 165, which I'm pretty sure was a PR

Barbell row + Row/Double under/KB swing/Shoulder to overhead/Toe to bar/Ring dip

Barbell row - 3x8
150lbs

For time:
60 Calorie Row
50 Double Unders
40 Kettlebell Swings 53/35
30 Shoulder to Overhead 95/65
20 Toes to Bar
10 Ring Dip

9:18

Clean and jerk + Clean and jerk/Burpee box jump

Clean and jerk - max out
215
Got under 220 three times but couldn't stand it up

EMOM for 16 Minutes
Odd Min: Clean Pull + Pause at the Knee + Hang Clean (Squat) + Jerk
Even Min: 5 Burpee Box Jumps 24/20
Begin with 70% of 1RM C&J and add weight each round as you can.

Started with 155, made 5lbs jumps to 190

Back squat + Power snatch/Bar muscle up/Wall ball

Back squat, 3x5
245lbs

AMRAP in 9 Minutes
5 Power Snatches 95/65
1 Bar Muscle Up
14 Wall Ball Shots 20/16

103 reps

Thruster + Bunch of stuff

Thruster - 1RM
170lbs

Thruster 3x2 @ 85% – 90%
145
2x2 at 150

WOD 1: METCON (TIME)
7 Minutes to Complete
5 Rounds
5 Bench Press Bodyweight/75% BW
7 Chest to Bar Pull Ups
Choose a weight/modification that will allow you to finish under the time and rest. Be smart, this will be tough. After 7 minutes, move to WOD 2.

WOD 2: METCON (AMRAP – REPS)
AMRAP in 5 Minutes
20 Double Unders
20 Box Step Ups 20/20
20 Calorie Row
Rest 2 minutes, move to WOD 3.

WOD 3: METCON (TIME)
7 Minutes to Complete
3 Rounds
20 Russian Kettlebell Swings 1.5/1 pood
20 Sit Ups
10 Ring Dips

5:21
118 reps
4:04

Snatch + Snatch/Double under

Snatch to 2RM
155
Missed 2nd at 160 behind

EMOM for 12 Minutes
Odd Minutes = Snatch Complex
Snatch Pull
Hang Snatch
Snatch from Floor
Overhead Squat
Even Minutes = 15 Unbroken Double Unders
Begin the complex at 70% of 2 RM and add weight each round if you can.

Worked up to 125. A lot more misses around 120 or so than was reasonable.

Snatch + Clean

Snatch singles up to 162

Clean doubles up to 195, I think

Shoulder press Pull up/Shoulder to overhead/Double under

Shoulder press - 5RM
115

2x5 shoulder press at 90% of 5RM
103.5

3 Rounds for Reps
AMRAP in 3 Minutes
5 Chest to Bar Pull Ups
10 Shoulder to Overhead 115/75
20 Double Unders
Rest 1 Minute

248 reps

Barbell row + Run/Power clean/Box jump

3x8 barbell row
145lbs

3 rounds for time
Run 400m
10 Power Cleans 135/95
10 Hand Release Push Ups
10 Box Jumps 24/20

10:56

Back squat + Front squat/Burpee

Back squat - 3x6
240lbs

AMRAP in 7 Minutes
5 Front Squats 95/65
7 Bar Facing Burpees

107 reps

Clean and jerk + Bench press

Clean + 2 jerks + hang clean
Hit 170
Felt totally fried when trying to hang clean 180

Bench press
5x5 at 135

DB Press + Run/KB swing/Handstand push up

Seated DB press
3RM - 50lbs
Did a single at 55lbs
2x5 at 90% of 3RM - 45lbs

For time:
Run 400m
21 Kettlebell Swings 53/35
7 Handstand Push Ups
15 Kettlebell Swings
5 Handstand Push Ups
9 Kettlebell Swings
3 Handstand Push Ups
Run 400m

6:42

Deadlift + Deadlift/Box jump/Ring dip

Deadlift (6 @ 75%) - 305lbs
Deadlift (4 @ 80%) - 325
Deadlift (3 @ 85%) - 345
Deadlift (2 @ 90%) - 365

This was heavy. Not pleased with it at all.

5 Rounds
10 Deadlifts 185/115
10 Box Jumps 24/20
10 Ring Dips

6:42

Bench press + Wall ball/Pull up/Double under

Bench Press (Work to a 3 Rep Max) - 165lbs
Bench Press (Set of 3 @ 95% of 3RM) - 157
Bench Press (2 Sets of 3 @ 90% of 3RM) - 150
Bench Press (Max Reps @ 60% of 3RM) - 25 reps at 100lbs

3 Rounds for Reps
AMRAP in 3 Minutes
10 Wall Ball Shots 20/16
10 Pull Ups
20 Double Unders
Rest 1 Minute

287 reps

Snatch + Clean and jerk

Snatch to max
180 (PR)
Missed 185 behind. I think it was a bit low, but it was a good enough pull that I went under.

Clean and jerk to max
225 (PR)
I don't think I put 230 on the bar

DB press + Row/Shoulder to overhead/Pull up/Double under

Seated DB shoulder press
3RM - 50lbs
2x5 at 90% of 3RM - 45lbs

For time:
Row 750m
Then 4 Rounds
10 Shoulder to Overhead, 135lbs
10 Pull Ups
30 Double Unders

8:21

Power clean + Knees to elbows/Push up/Box jump

Power clean
1RM - 186lbs
3x2 at 85% - 154

For time:
21 - 15 - 9
Knees to Elbows
Hand Release Push Ups
Box Jumps 24/20
4:35

Back squat + Lunge/DB snatch/Double under

Back Squat (6 @ 75%) - 225lbs
Back Squat (4 @ 80%) - 240
Back Squat (4 @ 85%) - 255

3 Rounds for Reps
AMRAP in 3 Minutes
10 Front Rack Lunges (5 each leg), 135lbs
10 DB Snatches (5 each arm), 50lbs
20 Double unders
Rest 1 Minute

194 reps