WORKOUTS
Challenge WOD (4 pts): “Bowen”
3 RFT:
Run 800 meters
7 deadlifts (275/135)
10 burpee pull-ups
Single arm kettlebell thrusters (53/35), 14 reps (7 each arm)
20 box jumps (24/20″)
Silver Club version: 3 RFT: 400m run, 7 deadlift (115/65), 9 burpee ring rows, 12 single arm thrusters (35/18), 15 box step ups
WOD 2: 15.2 (2 pts for rounds 0:00-6:00, 3 pts if complete 6:00-9:00, 4 pts for completing anything after 9:00)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Silver Club version: Following the same pattern, begin with 6 overhead squats (65/35) and 6 jumping pull-ups; add 2 reps every 3 minutes.
WOD 3 (3 pts):
10 RFT:
5 front squats (185/95)
5 handstand push-ups
Edstone WOD 1 (3 pts):
4 RFT:
400m run
25 kettlebell swings
Edstone WOD 2 (3 pts):
3 Tabata intervals of:
squats
push-ups
sit-ups
Finish with a 1 mile run
STRENGTH (1 pt each):
SWOD 1 (3 points)
3 position snatch (1x high hang+1x hang+1x floor): 5 rounds – Every 2 minutes, complete:
-1x 3 position snatch (Round 1 = 75%, rd 2-3 = 78%, rd 4-5 = 80%…or max for the day)
Part 2: Snatch push press: 81%x5x5 sets. Percentages taken off your 1 RM snatch.
Core: 3-4 rounds:
1) 5x Sotts press (Snatch grip behind the neck)
-rest 60 seconds
2) 15x banded good morning
-rest 60 seconds
3) 3x max height box jump
-rest as needed
SWOD 2: Front Squat 5×3
SWOD 3: Deadlift 5×1
ENDURANCE
EWOD 1 (1 pt): Short interval: Run: 4 rounds of 90s on, :60s off
EWOD 2 (2 pt): Long interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
EWOD 3 (2 pts): Choose ONE of the following
Bike: 10M @ 80%
Run: 5k @ 80%
Row: 10k @ 80%
Ruck: 2k @ 80%
GYMNASTICS (1 pt each)
GWOD 1: For QUALITY (2pts)
5 ROUNDS:
20 Hollow Rocks 
30 Superman Rocks
GWOD 2: FLEXIBILITY:
3 ROUNDS:
10 Squats
Hold bottom of Squat 1 minute
10 Sit Up to Straddles
Hold bottom of Pancake Split 
1 minute
GWOD 3: PRACTICE for 10 minutes:
Forward Roll to Pistol
MOBILITY (1 pt each)
MWOD 1: Anterior Neck
MWOD 2: Ankle
MWOD 3 : Hip Capsule
15.2: 194 reps; should have paced myself better on the pull-ups and saved my grip; I think if I would have broken the pull-ups up earlier, my hands would have made it passed 12:00.
15.2: 144 reps
back squats and pushups
15.2: 121 reps Rx’d. That is simply a horrible workout.
My chest-to-bar pull-ups are bad. I find them about twice as hard as regular pull-ups.
I actually did the first round butterfly—they felt better than they ever have.
But by the third round I was having to do two at a time. Ugh.
OH squats felt pretty good.
WOD 2; 138 reps push up;cleans @ 95 lbs
WOD 2: 141 reps
deadlift 55lbs and push ups
WOD 2: 134 reps of pushups and deadlift @105lbs