BW: 206

1600: CFFB (scaled)

Hang power cleans:

1 x 5 x 45

1 x 1 x 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225

Complete as many rounds as possible in 9 mins:

50 lbs DB Hang Power Cleans - 10 reps
Supine* Chin Ups - 5 reps

6 rds + 10 + 1

BW: 206

0900: TM for 20 min @ 5.7 mph = 1.9 mi

1730: CFFB (scaled)

Squats:

1 x 3 x 45

1 x 3 x 135

1 x 3 x 225

5 x 3 x 285

Press:

1 x 5 x 45

1 x 5 x 95

1 x 5 x 135

1 x 5 x 145

1 x 5 x 150

Double unders x 100: 5:10

BW: 206

0830: TM for 20 min @ 5.6 mph = 1.86 mi

BW: 206

0830: TM for 20 min @ 5.5 mph = 1.83 mi

BW: 205

0800:  TM for 20 min @ 5.4 mph= 1.79 mi

BW: 203

1830:  CFFB

Squat: (w/ 3 min rest)

1 x 3 x 45

1 x 3 x 135

1 x 3 x 185

1 x 3 x 225

3 x 5 x 280

Abmat: 3 x 15

Scaled, As many rounds as possible in 5 minutes:

Close Grip Bench - 3 reps
Dynamic push-ups -5 reps w/ 30 lbs

4 rds

BW: 203

0730:  TM for 20 min @ 5.3 mph = 1.78

BW: 203

0730: C2 row for 20 min

1630: CFFB

Rack pulls:

1 x 3 x 135

1 x 3 x 225

1 x 3 x 315

Sprints: 6 x 50m

BW: 206

0730: TM for 20 min @ 5.2 mph = 1.73 mi

1900:

Squats:

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

1 x 5 x 275

BW: 205

E Caf

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.

No computer so no score. 

BW: 203

0800:  C2 for 20 min

BW: 200

0800: TM for 20 min @ 5.1 mph = 1.70 mi

1700: CFFB

Barbell Step Up 20, 20, 20 (10 RT/ 10 LT); 45, 55, 65

Close Grip Bench 5 RM; 45, 95, 115, 135, 155

Complete 2 rounds: 
Max Rep 25 lbs DB Push Press - 60 seconds (30, 30)
Rest 60 seconds
Max Rep supine pull-up - 60 seconds (26, 29)
Rest 60 seconds
Row for Calories - 60 seconds
Rest 60 seconds
Max Rep Burpees - 60 seconds (15,14)

Scaled PP down from 50lbs and subbed supine for weighted pull-ups. No computer on C2

BW: 200

0800: C2  for 20 min. 

BW: 200

0800: TM for 20 min @ 5.0 mph = 1.66 mi

1600: CFFB

7 rds of:

3 Deadlifts
3 Power Cleans (touch and go)

55, 95, 105, 115, 125, 135, 145

TM:

2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
2 x 30 Meter Sprints (rest 30 seconds between efforts)

BW: 200

1800: CFFB

OHS:
1 x 5 x 45
1 x 5 x 55
1 x 5 x 65
1 x 5 x 75
1 x 5 x 85
1 x 5 x 95

Push press:
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135

5 min AMRAP of:
Supine pull-up x 10
Push- up x 10

5 rds + 1

BW: 198

0800: 20 min C2 row

1600: CFFB

Power snatch w/ 2 min rest

1 x 5 x 20

1 x 2 x 95

1 x 2 x 105

1 x 2 x 115

1 x 2 x 125

1 x 2 x 135

1 x 2 x 145

1 x 2 x 150

1 x 2 x 155

1 x 2 x 160

Wall ball: 10 min @ 10# (150)

BW: 197. Ugh!

0730: 20 min C2 row

1530: CFFB

Squat:

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

3 x 5 x 225

Bench:

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

3 x 5 x 225

Every 30 seconds

Sprint 60 yards every 30 seconds for 7 minutes. 

Kept the squat and bench lighter as I've had 2+ week break and still feel surgery. Modified sprint for C2 (raining). 10 sec row, 20 sec rest. 

BW:199

0745:  20 min on C2 rower