C&J, dips, 800m

3 rounds:
9 clean & jerks (95#)
21 parallette dips
800 m run

Time: 20:21

Had a hard time stringing together the c&j's. Substituted the parallette dips for 15 ring dips. Running felt slow!

Heavy KB swings, Clean thrusters, pull-ups, running

On the minute for 16 minutes: 7 kettlebell swings (24 kg) = 112 total

3 rounds
10 clean thrusters (75#)
10 pull-ups
200m run

Time: 11:40

OH Squats, met con

OH squats
75# x 5
85# x 5 -> failed on the 3rd
80# x 5, 5

Met con: 3 rounds
10 push presses (75#)
10 lateral burpee box jumps (20")
10 toes to bar

Time: 8:24

Jack (abbreviated)

20 min AMRAP
10 push presses (75#)
10 KB swings (20 kg)
10 box jumps (20")

I finished 7 rounds in 16 minutes. The push press was the hardest - hard on my wrists, and I was worried about losing lower back form.

CFE

800m run (3:18)
4 min rest
800 m run (3:21)
4+ min rest before met con

4 rounds
10 box jumps (20")
20 unbroken KB swings (16 kg)
10 toes-to-bar
run (400m, 300m, 200m, 100m)

Time: 14:57

C&J

Limited time, so I just worked up to a 1RM C&J
I got a 135# clean (twice) but not the jerk. I got the 125# jerk.

Back squat; prowler, clean, muscle-up wannabes

Back squat (singles)
175# x 5, 180 x 2, 185 x 2, 190 x 1

Met con: 12 minute AMRAP
50m prowler push (45# plate on the sled)
5 hang power cleans (100#)
1 strict pull-up + 1 ring dip (instead of 3 muscle-ups)

Jerks, shoulder-intensive AMRAP

Split jerk: 8 singles at 85% (110#)

3 rounds
3 min AMRAP:
 - 3 jerks (95#)
 - 6 kettlebell snatches (16 kg) - 3 per arm
 - 9 push-ups
1 minute rest between 3-min intervals

Rd. 1: 2 rounds + 4 reps (40)
Rd. 2: 2 rounds + 1 rep (37)
Rd. 3: 2 rounds + 1 rep (37)
Total: 114 reps

Back squat, Helen

Back squat: 175# x 3, 3, 3
(Uf da - before Christmas, I did 7 triples at this weight!)

Heavy-ish Helen
3 rounds:
400m run
21 KB swings (20 kg)
12 pull-ups

Time: 12:48

Power cleans, burpee shuttle runs

Worked up to an 80# squat snatch.

Met con: 10 rounds:
AMRAP power cleans in 20 sec (95#)
Rest 40 sec
AMRAP burpee shuttle runs in 20 sec (10m)
Rest 40 sec

I got 59 cleans and 40 burpees.