Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)

Should have done 102.5 but didn't have 2.5 increment, so I tried 105. FAIL! Went back three weeks to 95.

9 rounds:

5 thrusters @20 dumbbells

3 chin ups

5 burpees

Finished in 14:15. 

I did 3 kipping chin ups, but I should've just tried 1 strict chin up. 

Amateur
Squat 3x5 (add 5 lbs) at 165
Bench 3x5 (add 2.5 lbs) at 85

As many rounds as possible in 10 minutes:

Sprint 100 yards
15 Hollow Rocks

Did 20 sec row sprint instead. Finished 6 1/2 rounds

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Hand Stand Holds 3 x max time (2 min rest)

Complete 7 rounds:
10 Hang Power Cleans at 65lbs
1 bike sprint

I had Mira in the bike trailer and went down Rambleton to Wrentham and sprinted back up.

Amateur
Squat 3x5 (add 5 lbs to last workout). 160
Press 3x5 (add 2.5 lbs to last workout). Attempted 70 but failed. Reset back to 55.

7 rounds for time:

7 One arm KB power snatch (RT) 2 pood
7 One arm KB power snatch (LT) 2 pood
7 Strict pull ups

Attempted the KB power snatch and my form wasn't right, so I switched to 10 kb swings at 44lbs. I did 6 kipping pull ups instead of strict because I was using the squat rack pull up bar.

Finished in 12:57.

Amateur
Power Cleans 5x3 (add 2.5 lbs to last workout). Did 100. Felt pretty good.

Complete:

3 x 10 Single Leg Alternating Bounds 

then...

Complete 5 rounds:

Max Reps Hand Stand Push Ups
Max Reps Strict Pull Ups

I was pretty sore from yesterday's pull ups and push ups, so I only did 5 reps of each (for the 5 rounds, so 25 push ups and 25 pull ups). 

4 Rounds for time:

- 20 Kettlebell Swings at 35lbs
- 20 steps Walking Lunges

Squat 3x5 (add 5 lbs). Did 175 again. Dev recommended that I reset to 160 (for a true reset). I'm going to do that next week.
Bench Press 3x5 (add 2.5lbs). Did 95. Need to do another true reset to 80 next week.
Press 3x5. Did 65. Felt hard but strong.

WOD: EMOM in 10 min.
-3 Pull Ups
- 6 Push Press (115/75#)
- 10 Push Ups

Did push press at 65lb. This was tough!

Amateur
Deadlift 5 RM. RESET to 175 (from 185).

WOD: AMRAP in 10:00
-3 Hang Power Cleans  (115/75#)
-6 Thrusters (115/75#)
-9 Lateral Hops over the Bar - landing in the "athletic position"

Did about 9 rounds...hard! Kinda ended up doing EMOM.

Amateur
Squat 3x5 (add 5 lbs) RESET to 175 (from 190). 
Bench 3x5 (add 2.5 lbs) RESET to 95 (from 105).

Complete 4 rounds:

1 Minute - Max Rep Sit Up Med Ball Throws w/ 20 lbs.
1 Minute - Max Rep True Push Ups
1 Minute - Max Rep Supine Ring Rows
1 Minute - Banded Good Mornings

*Med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat. 

I used 12lbs for the med ball (they didn't have 20) and I didn't throw against wall; I just did situps. No ring rows were available, so I held onto the leg press machine and pulled up, trying to replicate the movement. Still weak. I shot for at least 25 reps for each exercise. I usually got there (or past it).

Complete 5 rounds for time:

3 Deadlifts 315 lbs
5 Clapping Push Ups
Sprint 40 yards

Deadlift @115. Regular push ups. Finished in 3:02. 

As many reps as possible in 8 minutes of:

Pull Ups

Did blue banded and did EMOM for 10, 10, 8, 6, 8, (swithed to green band) 10, 8, 10, 8, 6, 8

Amateur
Squat 3x5 (add 5 lbs to last workout) @ 185 (chicken!) I was supposed to try 190, but my legs just felt weak! Even 185 was tough.
Press 3x5 (add 2.5 lbs to last workout) @65. Good weight. Ready for increase next week.

Complete 5 rounds: 

1 Minute - Barbell Overhead Support
1 Minute - GHD Back Extension Isometric Hold

*30 seconds rest between rounds

*For barbell overhead support, get the weight overhead anyway possible and hold for 60 seconds. Start light and add weight to the bar each. Work up the heaviest set possible.
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head. 

Got through 3 1/2 rounds. GHD was harder than I expected. Power cleaned and held 85, 85, 95 (could've gone a little heavier).

Strength:  Power Clean
Work up to 1RM for day, then 3x3 @ 85%

Got to 125 for 1RM. Then did 95 for my 3x3. That was pretty easy. I think I should've done like 105...oops!

WOD:  "Mini DT"
3 Rounds of 9-6-3 of:
- Deadlift
- Hang Power Cleans
- Push Jerk

* Use 95/ 65# for bar weight.
* Rest 1 min after each circuit. Repeat the circuit, rest 1 min.  Repeat again.
* 3 Burpee penalty post wod for each time the bar is dropped

Used 55 (as recommended by Jenna) and finished in 7:20 (I think...). My forearms were about to cramp after the workout!

Amateur
Squat 3x5 (add 5 lbs to last workout)

190, 190, 185 

Banded Goodmorings 100 reps

As many rounds as possible in 10 minutes:

Close Grip Bench - 3 reps at 65lbs.
Dynamic Push Ups - 10 reps (I did regular push ups and it was still hard!)