Modified 'Elizabeth'

21-15-9 reps of:
- Power Clean 135 pounds
- Regular Dips (subbed for ring dips)

Time - 7:01

5 rounds for time:
- 15 reps of Push Jerks w/ 105 lbs
- 15 reps of 'L' Pull-ups

Time - 23:28

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Did 3 rounds w/235 lbs. + 12 burpees

Awesome workout. I think I will use this as benchmark WOD.

Shoulder Press, 3 x 5

125 x 5
145 x 5
155 x 5

5 minutes later

Standing Press 15 - 12 - 9 (15 reps, rest 1 minute, 12 reps, rest a minute, 9 reps)

105 lbs. Only got 15-9-6

WOD

4 rounds:

- 20 Power Snatch w/ 95 lbs.

- 15 Push-ups

- 10 GHD sit-ups

Time - 18:53

Front Squats, 3 x 5

185 X 5

215 X 5

235 X 5

Back Squats, 215 x 16

WOD:

On a continuous clock, 1 pull-up the first minute, 2 pull-ups the second, 3 the third...all pull-ups must be completed within that minute.

Made it to 11 rounds/minutes