Warmup

Junkyard Dog

Weightlifting - Deadlift 3rm

DL: APRE -
Set 1-50% of 3rm/6 reps
Set 2-75% of 3rm/3 reps
Set 3-Max Reps of 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3 Reps - Weight Change
1-2 - Decrease 5-10#
3-4 - No change
5-6 - Increase 5-10#
7+ - Increase 10-15#

Gymnastics

4x of 4 strict pull-ups + 4 kipping chest to bar + 4 bar muscle ups
or
4x: 4 ring rows + 8 pull-ups

WOD - 07/27/2017 - WOD

RX
400m run
12 clean and jerks 135/95
400m run
9 clean and jerks 185/115
400m run
6 clean and jerks 205/135
400m run
3 clean and jerks 225/155

FITNESS
4rds
400m run
9 clean and jerks 115/75

Fitness Warmup

1min couch stretch each leg, 20 air squats, 15 burpees, 10 Sit-Ups, 2 wall walks

Fitness Skill

40 Weighted situps (SB)
30 Hollow Rocks
20 sec plank hold
30 Suitcase Crunches
40 Weighted Sit-ups

FITNESS SKILL WOD - 07/27/2017 - FITNESS SKILL WOD

KB OHS (6 x 10)
*alt arms each set

Fitness WOD - 07/27/2017 - Fitness WOD

20-18-16-14-12-10-...-2
Burpees
2-4-6-8-10-...-20
KBS
**so do 20 KBS and 2 burpees the first round, then 18 Burpees and 4 KBS, then 16 and 6 etc etc