Strength
Close Grip Bench 3 RM
Condition
Complete 6 rounds:
3 Front Squats @ 75% of 1 RM
20 yard Flying Start
*For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. (ours will be full speed up the ramp)
*Rest 120 seconds between rounds.
Post loads used and fastest 20 yard flying start to comments.
Gymnastics
For Quality
21-15-9:
with False Grip 
Pray for someone who has wronged you in the last year. Then, find a way to show you have forgiven them. Send a note, make a call, invite them to lunch…do whatever it takes.
“If you judge people, you have no time to love them.” (Mother Teresa)
“Jesus said, ‘Father, forgive them, for they do not know what they are doing.’” (Luke 23:34)
BB Gymnastics
1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.
2a) 4X3 Snatch High-Pulls – heaviest possible, rest 60 sec.
Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.
2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
Conditioning
Beat the Coach (Canadian) 1.3
9-6-3 of:
Bar Muscle-Ups
Squat Clean to Thrusters 185/120#
running style affects injuries.....duh
Practice self-discipline today by “holding your tongue.” Make your goal to speak only by this rule…
“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.” (Ephesians 4:29)
*Share your experience on Comments.
Squat 5 RM then
Complete 5 rounds:
1 Push Press - 185 lbs
1 Strict Chin Up
3 Push Presses - 185 lbs
3 Strict Chin Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Chin Ups
*Rest 90 seconds between rounds
Post number from max rep push press + chin ups of each round to comments.
Extra Credit
5 ROUNDS: Not for time
with a weight you can handle to keep elbows locked out
Power Snatch 1 RM
then
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls( not high pulls)
3 Power Snatches
*Do not drop the weight, do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
*Work up to the heaviest weight possible.
For Quality
5 ROUNDS:
and Levers Progression - Pt.3 for tips 
Practice self-discipline by restraining anger. When you are tempted to let anger control you today, re-focus and pray.
“I’m telling you to love your enemies. Let them bring out the best in you, not the worst. When someone gives you a hard time, respond with the energies of prayer, for then you are working out of your true selves, your God-created selves.” (Matthew 5:44)
“Speak when you are angry – and you’ll make the best speech you’ll ever regret.” (Dr. Laurence J. Peter)
