PU - 4, Press - MAX

A.  Strict Pullups
7-10-7-7-10+ (12)

B.  Press
1x8 @ 120#
1x4 @ 140#
1x3 @ 155#
1x2 @ 165#
2x1 @ 180# - 195#

BS, FS - 8.2

Strength
A.  Back Squat
2x5 @ 230#
3x5 @ 250#

B.  Front Squat
4x5 @ 170#

Metcon

Work Capacity
For Time w/ 135# BB:
15 Thrusters
21 SDLHP
12 Thrusters
15 SDLHP
9 Thrusters
9 SDLHP
10:16

Metcon

Work Capacity
20 Minute AMRAP:
15 GHD Situps
21 Deadlifts, 135#
8 Rounds + 4

PU - 3, Oly - 10.1

Strength
A.  Strict Pullups
7-10-6-6-9+ (12)

B.  Snatch
2x2 @ 140#
4x1 @ 148# - 148# - 158# - 158#

C.  Snatch Pull
2x2 @ 175# - 185#

Deadlift - 10

Strength
A.  Deadlift
2x10 @ 200# - 275#
1x5 @ 325#
1x1 @ 370#
1x5 @ 405#
1x3 @ 435#
1x1 @ 465# (f)
*Welp, failed the 10th day of this cycle at 465# twice so calling it done.
Though I did set a 5RM, 4RM, 3RM and a 2RM that was 9# heavier than my old 1RM during this cycle...a success overall.
Finishing with day 12 next week

Metcon

Work Capacity
20 Minute AMRAP:
20 KB Swings, 1.5 pood
10 KB PP, right, 1.5 pood
10 KB PP, left, 1.5 pood
10 Burpees
5 Rounds + 20 KB Swings + 4 Burpees

BS, FS - 8.1

Strength
A.  Back Squat
4x5 @ 230# - 250# - 265# - 285#

B.  Front Squat
4x5 @ 170# - 185# - 185# - 185#

C.  GH Raises 3x6 @ BW

Metcon

Work Capacity
15 Minute amrap:
15 KB Snatches, right, 1 pood
15 KB SDLHP, 1.5 pood
15 KB Snatches, left, 1 pood
25 Mountain Climbers (L+R=1)
4 Rounds + 6 snatches right + 6 snatches left

9.4 - Oly

Baseline
Banded KB Swings
1 Arm Bottoms Up KB Waiter Walk

Strength
A.  Snatch
5x1 @ 140# - 150# - 140# - 150# - 150#

B.  Clean and Jerk (squat not rx'd)
5x1 @ 180# - 190# - 180# - 180# - 190#

PU - 2, Press - 12, Speed DL

Strength
A.  Strict Pullups
6-9-6-6-9+ (10)

B.  Press
1x8 @ 120#
1x4 @ 155#
1x4 @ 175#
* Press cycle complete... 4RM = 175# while old 1RM = 177#

C.  Speed Deadlift
8x3 @ 265# (60% of 1RM) - rest 60 sec between
* Not TnG

D1.  Lat Pulldowns 3x15 @ 50#
D2.  BB Good Mornings 3x30

BS, FS - 7.2

Strength
A.  Back Squat
4x4 @ 250# - 265# - 285# - 302#

B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#

C.  DB Step-Ups w/ slow descent 3x6 each @ 25#

Metcon

Work Capacity
21-18-15-12-9-6-3
Back Extensions
GHD Situps
40# Ball Slams
14:38

Metcon - Cindy XXX

Work Capacity
Get as far as possible in 20 minutes:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
425 reps

Durability
3 Sets:
6 Inches x 60 sec
Front Plank x 60 sec

PU - 1, BS, FS - 7.1

Strength
A.  Strict Pullups
6-8-6-6-8+ (12)

B.  Back Squat
2x5 @ 250# - 285#
1x2 @ 300#
1x3 @ 320#
1x1 @ 355#

C.  Front Squat
1x5 @ 185#
3x4 @ 215# - 227# - 242#

9.3 - Oly

Strength
A.  Power Snatch + OHS
3+3 @ 85#
2+2 @ 85#
1+3 @ 130#
1+2 x 3 @ 140#

B.  Front Squat + Jerk
2+2 @ 110#
3+1 x 3 @ 155# - 175# - 175#
2+1 @ 185#

Durability
45 degree hold on GHD 3 x 45 sec

Deadlift - 10, Press - 11

Baseline
DB Drop Box Jumps

Strength
A.  Press
1x8 @ 120#
1x4 @ 150#
2x4 @ 170#

B.  Deadlift
2x10 @ 199# - 275#
1x5 @ 325#
1x1 @ 370#
1x5 @ 405#
1x3 @ 435#
1x1 @ 465# (f)

Metcon

Work Capacity
10 Minute AMRAP:
50 ft Lunge Walk
50 ft Bear Crawl
50 ft Burpee Broad Jump
6 Rounds + 50' + ~40'

9.2 - Oly

Strength
A.  Clean and Jerk (full squats thru 155#)
2x2 @ 115#
7x1 @ 135# - 155# - 180# - 190# - 180# - 190# - 180#

B.  Clean Pulls
2x2 @ 240#
1x2 @ 255#

C.  Push Press
Sets of 5-4-3-2-1 @ 155# - 165# - 180# - 190# - 205#

Metcon

Work Capacity
5 Minute AMRAP:
3 Deadlift, 275#
7 Push Press, 115#
7 Rounds + 3 + 1

BS, FS - 6.2

Strength
A.  Back Squat
4x4 @ 265# - 285# - 285# - 285#

B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#