[Monday] 07.25.16 Lunch Cardio + PM DL/WoD

Lunch
[A] Run 1 mile

[B] 10 min AMRAP
5 Burpee
10 Plyo squats
15 Steam engines (15R/15L)
20 Jumping Jacks

6 Rounds + 5 extra burpees

[C] 10 min AMRAP
10,9,8,7.....3,2,1
Bent over row (#20 DB)
Strict press (#10 DB)
Tricep kickback (#10 DB)

1 Round + 65

[D] 5 min AMRAP
10 Back extension
Jane Fonda (10/10/10/10- R/L)
10 Leg levers

2 Rounds

PM

[A] Find 1RM DL

135, 225, 315, 365, 405, 455

[B] 15 min AMRAP
10 Squat clean & jerks- 105
15 Burpees over bar
8 Squat clean & jerks- 135/
15 Burpees over bar
6 Squat clean & jerks- 155
15 Burpees over bar
4 Squat clean & jerks-185
15 Burpees over bar
2 Squat clean & jerks-205
15 Burpees over bar
Max Squat clean & jerks- 215

Made all the way to #215 and missed rep. Had 8 seconds after last set of burpees. No time to rest-smoked.