"Diane"

21-15-9 Deadlift 225# hdspu 6:46

"JJ"

1-10 185# squat cleans
10-1 hdspu on parallettes

35:39

Squat cleans up to rep 3 of rd of 8, Power cleans for the rest
Hdspu with hands on floor, kipping, games standard with heels

Bench press
3x3x3x3x3

185-195-205-210-215

1000m row warmup

Back squat 2rm

2 x 10 sets

185-205-225-235-240-245-255

http://m.youtube.com/watch?v=7Gd4NqRZCzY

More in tank, didnt get to failure.

20rds:

1 rope climb 17ft
15 pushups

Completed

Running Fran

400m
21 thruster 95#
21 pullups
300m
15
15
200m
9
9

11:18

Deadlift 1rm
315-335-365-385-405-425f-425f

Followed by:
Amrap hook grip deadlift at 315#
7 reps

http://m.youtube.com/watch?v=9b2RUM0IZdE

800m run
10 rds:
10 hdspu
10 pistols
800m run

37:44
5 rds with purple harness and pink band
5 rds with purple harness and blue band

10-1
CTB
30" box jumps
GHD situps

10:20 unbroken

Snatch 1rm

145,155,160,165,170,175

http://m.youtube.com/watch?v=sxjilEMykJE

800m run
10 rds:
10 pullups
10 ring dips
800m run

About 25min

Clean and jerk 1rm

7x1

185-205-215-225-230-235-240f

http://m.youtube.com/watch?v=lpDdH8lhoOs

"Pheezy"

3rds:
165# front squat x 5
18 pullups
225# deadlift x 5
18 toe to bar
165# push jerk x 5
18 hand release pushups

15:44

2 min double unders- 155
10 rds:
10 K2E
10 back extensions
2 min double unders- 135

17:00

.com

30 x 155# squat clean and jerk

7:20

.com

5 rds:

45# barbell walking lunge, 50ft
21 burpees

14:13