Performance and fitness

Five sets of:
Back Squat x 10 reps @ 30X0  10x165, 10x185, 10x205, 10x225, 7x245 Felt good, just light-headed on the last set.
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111  45lbs. Should have used 55.
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps  48kg
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1  45lbs (8 on last set)
Rest 2 minutes

Performance

A.
Take 15 minutes to build to a heavy Power Clean

Missed 110kg. IF we had more time to rest for another try maybe.

B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Thanks to OPT for inspiring this workout…his version was way harder with Hang Squat Cleans, but I am too polite to you all.

3 rounds plus 3 reps at 155. Awesome workout! Grip was toast but so much fun!

Performance

A.
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

40 ish

B.
Complete as many reps as possible in 7 minutes of:  80. Pull-ups got me.
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Performance and fitness

Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)  40kg
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

76, 51, 51, 46  I am such a slow runner. Really need to work on that. Last three sets only had 40 secs left. KB swings felt great!

Performance

A.
Back Squat x 5 reps @ 50% of 1-RM  155
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM  235
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM  265
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM  285
Rest 2 minutes
Strict Pull-Ups x Max Reps  6
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM  310
Rest 2 minutes
Strict Pull-Ups x Max Reps  5
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM  315
Rest 2 minutes
Strict Pull-Ups x Max Reps  5

PR! Felt really good. Next time shoot for 335.

B.
For max reps/meters:  95
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)