Pulling

(AM)
5 rounds:
50# DB
1,2,3 ladder
Clean and press L & R
Pull ups
2:00 rest between rounds

135# Floor wipers
3x5

Deadlift WOD

Deadlifts, max weights:
5,3,1,1,3,5,5,3,1,1,1

Circuit:
Parallette Push Ups
Instructor Paybacks w/15# MB
21-18-15-12-9-6-3

Flippin' Fran

21 Barbell Thrusters (75#)
21 Pull ups
1 Tractor Tire Flip x 25 yds
15 Thrusters
15 Pull ups
1 Tire flip
9 Thrusters
9 Pull ups
1 Tire flip

For Time:

Back in the saddle

After tearing the medial meniscus in my left knee 2 weeks ago while doing the medicine ball mile, I'm finally getting back in the action.

WOD
1 rep max shoulder press
3 rep max push press
5 rep max push jerk

20 minutes max rounds:
10 virtual shovels at 25# on 25# bar
15 bar dips
4 360's w/15# MB

Burpee + Pull up Challenge

50 reps for time

Finisher:
5:00 8# sledgehammer hits for reps

Total Body Strength

Deadlifts:
5,3,1,1,3,5,3,1,1

HSPU practice

Tabata Banana rolls

"300" from Gym Jones

25 Pull ups
50 x Deadlift at 135#
50 Push ups
50 Box Jumps
50 Floor wipers at 135#
50 1 arm DB clean and press @ 35#
25 Pull ups

Post time to comments

Push Press

5,3,1,1,3,5,3,1,1

Finisher:
75# sandbag shoulders
10:00
Max reps for time

Power Michael

(Props CF/PM)
3 rounds:
400 m run
2' rest
25 GHD situps w/15# MB
2' rest
25 GHD back extension w/25# DB
2' rest

Overhead Squats

Wave form:
5,3,1,1,3,5,5,3,1,1

Post results

Finisher: Secret Service Snatch test
25#
210 reps in 10:00