11 11 11

"Morrison"
50-40-30-20-10
Wall balls 20#
Box jumps 24"
KB swings 24 kg

score 27:08

11 10 11

Metcon 1
Bear complex
5 rounds of 7 sets
clean
front squat
push press
back squat
push press

score
75#-95#115#-95#-75#

***my grip was giving out on the heavy set, so I lowered the weight and added speed for the last 2 sets.

Rest 10 minutes

Metcon 2
15 minute AMRAP
10 pull ups
10 kb swings 24 kg
10 air squats

score
8 rounds + 18 reps

11 08 11

Strength
Push press
5-5-5
135# x 5
145# x 5 PR
150# x 3 (fail)

Metcon 1
4 rounds
12 pull ups
12 front squats @65% (120lbs for me)
alternating rounds of
250 m row and 25 SDHP KB 24KG

score 13:14

Rest 4 hours

Metcon 2
21-15-9
double unders
push press 95#
pull ups
back squats 95#

score 11:03

11 7 11

Metcon 1
3 rounds for time
10 over head squats 95#
50 double unders

**squat snatch pick up

score  8:03  PR
previous attempt was with 75# OHS, time 8:44, July 19, 2011

Metcon 2
3 rounds for time
30 KB swings 24 kg
20 lunges w/45# plate
10 ab mat sit ups
5 sdhp  kb 24 kg

score 8:00

11 06 11

Metcon

AMRAP 6 minutes
10 Ab mat sit ups
10 kettle bell swings 24 kg
10 lunges                                       

                                     
score 5 + 10

rest 2 minutes
AMRAP 6 minutes
10 knees to elbow
10 SDHP kettle bell 24 kg
10 air squats                       

score 5