Performance

A.
Four sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

Clean and jerk. 103kg. PR!

B.
For time:  8:15(?)
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Performance

A.
Four sets of:
Deadlift x 5-6 reps @ 21X1  225x6, 255x6, 275x6, 295x5
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010  3 strict, 3 strict/3 kip, 3 strict, 5 kip  
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

B.
For time:  17:08
40 Kettlebelll Swings (24/16 kg)  32kg
20 Burpees
800 Meter Run
30 Kettlebell Swings
15 Burpees
600 Meter Run
20 Kettlebell Swings
10 Burpees
400 Meter Run

Performance

A.
Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

Snatch work instead. Got up to 70. Failed 80 twice.

B.
Three rounds for time of:  5:31
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

Used 95 lbs instead.

Performance

A.
Six sets of:
Power Clean x 1.1.1  60, 80, 85, 90, 95, 100 (pretty good for a triple. 102 one rep max)
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps  24, 30, 36
Rest 2 minutes
B.
For time:  5:31
1000 Meter Row  3:43
50 Kettlebell Swings  32kg. 50 unbroken.
(Note time and weight of kettlebell used.)

Performance

A.
Five sets of:
Back Squat x 5 reps

Rest 2-3 minutes between sets

185, 205, 225, 245, 265 Felt good. Could have probably gone 10lbs more.

B.
Three rounds for time of:  15:33
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run

Performance

A.
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps  60, 70, 80
Sets 2, 5 and 8 – x 2 reps  70, 80, 90
Sets 3, 6 and 9 – x 1 rep  80, 90, didn't have time to do 9

B.
Complete as many rounds and reps as possible in 6 minutes of:  1+23
Burpees x 10 reps
115/75 lb Shoulder to Overhead x 15 reps
Pull-Ups x 20 reps

Performance and fitness

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest

Brutal! So long!

Performance

A.
Take 15 minutes and build to today’s 1RM Snatch

Not my day. Got 70, missed 80.

B.
“Grace”
30 Reps for time of:
135/95 lbs Ground to Overhead

4:27. First 10 were actually okay. Then it got slow.

Performance

A.
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

Worked on clean and jerk. Got up to 95.

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

14:09. Push-ups got nasty!

Performance

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.

315x3. PR! Pretty sure I could have gone a bit heavier. Felt good.

B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

8:41. A 5 second PR. Meh. Still didn't go unbroken on thrusters and the pull-ups are still tough.