8:00 am

A.

8 rounds for time of:

Run 250 meters
Burpee Pull-ups X 10 reps

11:00 am

B.

Five sets of:

Muscle-Snatch x 1 rep

Rest as needed

C.

Six sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

Rest as needed

Build over the course of the six sets to a heavy triple.

225#

235# (fail)

D.
5 sets for max reps of:
30 seconds Kettlebell Swings (32 kg)
30 seconds Rest

Rest 2 minutes, then...

50 Kettlebell Swings (32 kg) for time

3:00 pm

E.

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

Rest as needed

And then . . .

Every minute, on the minute, for 5 minutes:

Back Squat x 3 reps @ 85% of 1-RM

Results:
A) 21:33 - tried to keep it around 85% the entire time. done fasted + BCAAs.
B) 115, 125, 135, 145, 155
C) 185, 195, 205, 215, 225, 235(2)
D) 87 total reps (19,18,18,16,16) + 2:33 - grip was fried.
E) 315 X 3, 350 X 3, 375 X 2 405 X 0 (soft at bottom) - all sets with 50# chain. then, 365 X 3 for 5 minutes (no chain).