June 17 - 23

Monday:
[1]  Tire Flip "Kelsu":
100 Tire Flips @ 400lbs
- 3 Burpees EMOM (start with burpees)
*30 Min Cap
Time/Score: 16:35 w/ 365lb tire
[2]  Strict Press, no rack, pick up from floor.
5-5-5-5-5

115-115-125-125-135

[3]  1000m row cooldown.

Tuesday:
[1]  7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
Weight:  135-135-145-145-155-155-165
[2]  Smolov 1/1
HBBS 6X6 @ 265 – rest at least 2 minutes
[3]  Cash out, unbroken sets of:

- 30 butterfly pullups

- 15 strict HSPU, toes on wall

- 20 C2B butterfly pullups

- 10 Strict Pullups

Wednesday:
AM:
[1]  Partner WOD
Reps of 10-9-8-7-6-5-4-3-2-1
- Front Squats @ 185lbs (first rep squat clean)
- GHD Situps
* Partner 1 Does 10 FS and 10 GHD then rests while Partner 2 does his set of 10s.  Alternate between each round.
Time:  14:04  All reps were unbroken, partner did 165lbs, and we had 1 GHD to work with, so we needed to adjust the GHD after every round.
PM:
[1] 
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

155-165-165-185-205
[2] 
2 minutes ME Muscle-Ups *15
-then-
6 minute AMRAP of: *3+10
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups *8
[3]  3x10 of Reverse Hypers & GH Raise - Rest 90 secs.

Thursday:
AM:
[1]  Smolov Squat 1/2
HBBS 7x5 @ 275lbs - rest atleast 2 mins
[2]  For Time:
21-15-9 of
- Strict HSPU, Toes On Wall
- GHD Situps
- 70lb KB Swings
Start each round with 30 Double Unders
Time:  9:53rx
PM:
[1]  12 minutes to work to a max Snatch for the day, then:  165lbs
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.  145lbs
[2]  12 minutes to work to a max Clean & Jerk for the day, then:  225lbs
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.  195lbs
[3]  2 Rounds of Clean 195lbs + 4 Front Squats

Friday:
Rest Day

Saturday:
[1]  "Amanda"

9-7-5 of

- 135lb Snatches (do I need to say squat?)

- Muscle Ups

Time:  10:26rx

*Good baseline time. My first goal was to just complete it and relatively fast.  Now I have a time to beat over and over.  Also the humidity today made the chalk ineffective.

[2]  Smolov 1/3
HBBS 8x4 @ 295lbs

* pause at bottom for 1 sec on last set of 4.[3]  5 minute KB Snatch Test @ 24/16kg for total reps.

Score: 66reps... damn humidity and grip!

Sunday:
[1]  Smolov 1/4
HBBS 10X3 @ 315lbs
[2]  Half "Tabata Fight Gone Bad"
Complete 40 20 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
- Wall-ball 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull 75 pounds (Reps)
- Box Jump 20" box (Reps)
- Push-press 75 pounds (Reps)
- Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Score: 216reps.  Got 50+ on boxjumps & pushpress
[3]  Find 1RM Clean:

185-205-215-225-235-245-255-265 (fail)-265 (caught it but couldn't stand up)