Not for time
Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:
Then for time do 3 rounds of
Results: For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs. For the metcon took 5:25.
Not for time do 3 rounds of:
Then for time do:
Rest 5 minutes, then for time do:
Results: Snatches – 2:35. Clean and Jerk (Push Press) – 4:29.
Every 2 minutes 10 minutes do:
Not for time do 3 rounds of 5 Thursters, starting with an empty bar and increasing weight to your working weight for the next part.
With a continuously running clock do “Death by Thrusters”:
Results: For the warm up started with the empty bar and then did 5 x 65lbs and 5 x 95lbs. Then for the metcon used 95lbs/43kg. Completed 9 rounds plus 7 reps (52 reps total).
Perform the following 4 set clean complex, try to do unbroken but break if needed. Rest between sets:
AMRAP in 4 minutes of:
Results: For the AMRAP, 1 round plus 13 reps.
Work up to a heavy tripple on Strict Press. Add weight each round until you cannot do 3 unbroken.
For time (taken from Crossfit Invictus with slight modification):
Results: Best I could do on the strict press was 3 x 125lbs/ 56kg. For the Metcon did 5:26.