5 rounds of:
10 box step-ups 18" with 35lbs DBs
20 calorie row
...
Weighted Dips 3-2-2-1-1-1
25-25-25-45-70-70lbs

Notes: Should have gone with heavier DB at this height or taller box at this weight. Tried to really send it on the rower -- most rounds were in the 1300 cals/hr range, last round was 1600.

Strength
A1: Dead-Stop Strict HSPU, 6 reps
A2: Weighted Dips, 3 reps
*no lockout and no ROM equals no rep for both movements

Notes: For HSPU the athlete's head must come to a complete stop at bottom before each ascent. For the dips, I held a 30-lb sandbell between my knees.

Deadlift
4 Sets of 15:
Unbroken Deadlifts (225/155)
*rest as little as needed between rounds.

Notes: I used 225lbs for this effort, but only completed three sets. All sets were UB and I attempted each set at 0:00, 3:00 and 6:00. I probably could have recovered for a fourth set, but with all the posterior midline work this week (high rep back extensions and bag walks the last two days), I was smoked.

Midline
2 Sets of 30 GHD Sit-Ups
*rest as needed between sets (aim for unbroken).

Notes: First set was 20/10; Second set was 16/14. Fresh this is a very achievable goal.

Tabata squats holding a 35-lb. plate
Weighted dip 3-3-3-3 reps

TS: 83 reps
WD: 40lbs across all sets

3X15+12 (Hollow Rocks+V-Ups)

A: Weighted Dips 4x5 holding 26lb. KB

B: AMRAP 15 minutes:
(+5) Right Arm KB Snatches @ 35lb.
(+5) Left Arm KB Snatches @ 35lb.
(+100m) Row

Finished round of 20's and 400m row.

C: (4X) :10 L-Sit

BBG:
With a running clock...
1: At 0:00, EMOM 7:00
1 Power Snatch -- begin around 70% of 1RM and build
2:At 10:00, 1:30 to complete
ME Power Snatch at 75% of best lift on #1

Strength/Skill:
A: 1X3 @80%; 2X2 @85%; 1X1 @ 95%; 1X1 @100%.
Paused Front Squats (3 count pause at bottom, no bounce to stand) -- rest :90 seconds
B: 4X30 seconds Weighted Bar Lockout Holds (hold lockout at finish position of dip) -- rest :90 seconds
___________
BBG: 150-pounds; 14 reps @ 110-pounds

A: Cleaned bar from ground. 150-160-175-185-pounds. Failed at 185-pounds, missed clean.
B: Used 25-pound plate; all sets unbroken.

Weighted Dips 3-2-2-2-1-1-1-1-1

25-45-45-45-50-60-60-70-70lbs

***************************
AMRAP 15:

1 Pistol RT, 1 Pistol LT, 1 HSPU
2...
3...
ETC... Until 15 minutes are complete.

9 rounds + 10 Pistols

5 x 5 Weighted Dips @ 25lbs - 60 sec rest between efforts
5 x 5 Deadlifts @ 200lbs - 60 sec rest between efforts
5 x 5 HSPUS - 2 min rest between efforts - 1st Max UB, 2-5 Maintain 5 Strict UB
5 x 500m run -1:1 work:rest - all-out efforts

1: 1:51
2: 1:54
3: 1:49
4: 1:51
5: 1:49

Weighted Dips
3 – 3 – 2 – 2 -1

60 lbs

4 rounds of:
7 Push Press @ 135lbs
14 BOSU Pushups
63 Jump Ropes

Weighted Pullups 3-3-2-2-1
25-25-35-35-60lbs

Deadlift 2 x 10
225
235
245
255
265
275
285
295
305
315lbs (1)

Weighted Dips

Weighted Dips 3-3-3-3-3

25-35-35-45-45lbs

AMRAP in 10 mins of:
20 OWLS, 45lbs
10 DB Swings, 50lbs
5 Burpees

4 rounds +20 OWLs.

I probably could have finished the final round, but legs were hurting bad after pistols yesterday.

Weighted Pullups 3-3-3-3 25-25-35-35lbs @ 173 BW
Weighted Dips 3-3-3-3 25-35-45-45lbs @173 BW

18-12-6 reps of:
SDHP 95lbs
Box Jumps

4:02