Rest

PM WO
1.  Muscle Snatch w/straps 3×1/90%  3×3/85%
2.  Power Clean+Push Jerk 5×2/85%
3.  Drop Snatch 5×3/85%
4.  Good Morning 5×5
5.  Wrist Roll 3xfailure

Deadlift 5/80% 5/82.5% 5/85% 5/87.5% 5/90%
Full GHD 3×10/
Dumbbell Single Leg RDL 3x10ea/
Barbell Shrugs 3×10/
Barbell Revers Shrugs 3×10/
Dumbbell Shrugs 3×10/
GH or Decline Sit Ups 3×10/
Sit Up w/ Feet Anchored & Plate on Back 3×10/
Knees to Elbows 3×10/
Med-Ball Seated Twist w/ Feet Up 3x10ea/

CrossFit
Front squat 3-3-3-3-3 reps
Dave Lipson: 405-425-455-455-455lbs.
Pat Barber: 264-286-286-319-330lbs(fail).
Post loads to comments. Compare to 100428.

CrossFit
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda 4:45 (95lbs).
Post time to comments. Compare to 100909.

AM/PM WO
1.  Snatch 3×1/90%  3×2/85%
2.  Power Clean 3×1/90%  3×2/85%
3.  Rack Jerk 5×2-3/85%
4.  Squat 5×3/85%
5.  Sit-ups 5×15

Squats 5/80% 5/82.5% 5/85% 5/87.5% 5/90%
Barbell Lateral Squat 3x10ea/
Single Leg Step Up 3x10ea/
Press 5/80% 5/82.5% 5/85% 5/87.5% 5/90%
Dumbbell Lateral Raises 3×10/
Dumbbell Scapula Raises 3×10/
Dumbbell Bent Over Reverse Fly’s 3×10/
Cable or Band Standing Reverse Fly’s 3×10/

Rest

AM/PM WO
1.  Squat 3×1-2/90% 3×2-3/85%
2.  Half Front Squat Support 5×3-5/85%
3.  Muscle Snatch w/straps 5×3/85%
4.  Rack Push Press 5×2-3/85%
5.  RDL 5×3/85% or more

Brian Siders and Scott Cartwight 800lb squats for reps!

CrossFit
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Chris Spealler 9:18, Josh Everett 9:52, Kevin Montoya 11:26, Lance Cantu 12:10.
Post time to comments. Compare to 050102.