4 3 12

Strength
1 RM push press

score 165# x 2

Metcon
1000m row then...
3 rounds
10 push press 95#
15 box jumps 24"
500 m row

score 14:30

4 3 12 (part 2)

Evening WOD

A.
Power clean (one from ground, one from ground)
2-2-2-2-2
135-155-165-175-175

B.
10 rounds of chelsea
made all 10 rounds 

3 30 12

Strength
Back squat
135#x5, 155#x5, 185#x3, 205#x2, 225#x2, 235#x1

Metcon 
AMRAP
2 min Row
2min rest
2 min KB swing
2 min rest
2 min Burpees
2 min rest
2 minsit ups
2 min rest
2 min row

score
row 43 cal
kb 62
burpee 33
sit up 62
row 41 cal

3 29 12

4 rounds for technique
5 dead lifts
10 seconds rest
1.1.1.1.1 box jumps

increase the load of the DL and height of the box on each set

score 135# & 30", 185# & 34", 205# & 38", 225# & 42"

Felt like I could have gone higher on the box jump...but wanted to finish the workout with a successful jump.