_Back Squat: 5/5/5
Max rep L-Chin Up between sets

-then-
WOD:
15 O-Squats (105lb) (no rack, weight comes off the ground)
15 KB Swings (45lb)
50 DU’s
10 O-Squats
10 KB Swings
50 DU’s
5 O-Squats
5 KB Swings
50 DU’s

12 min cutoff

Penalty: 20 burpees, then finish workout and post time.

WOD:
Two rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups (or chin-ups)
95 pound Split-jerk or Squat jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Definitions:
- 'L' means have your legs straight out in front of you, obviously no kipping
- Do the Jerk from your shoulders (or the 'rack' position), from the ground is called a snatch.  Feel free to do it split or not depending on your comfort level


I scaled this from 3 to 2 rounds instead of going lighter so I could work on these...but I may find that I need to scale it to 75 or 80 anyway, do what makes you work but doesn't make a weight fall on your head

SWOD: Squat 3x5 (add 5 lbs to last workout)
(yes, I realize this is the same as the last one, but I followed CrossFit Football so I thought i'd give it a shot)

WOD:
Complete 5 rounds for time:

2 Presses @ 80% of 1 RM
2 Strict Chin Ups
2 Presses @ 80% of 1 RM
4 Strict Chin Ups
2 Presses @ 80% of 1 RM
6 Strict Chin Ups

Again, totally ripped off from CrossFit Football. 

1 RM: 1 rep max.  Generally you know about what that is...so I recommend warming up, then finding your 1 RM in 2-3 sets
Strict Chin Ups: Use palm facing you (or in) close grip with no kipping and go all the way down
Presses: Simply, standing overhead press with no leg or hip involvement

I'm going to do a couple reps to figure out my 1RM but i'm guessing it is 45lb DBs.

I picked this to get in a more strength based and upper-body focused workout before I try to do a bike/run brick workout tomorrow (yeah, my triathlon is 3 weeks away)