3 rep max push-press 3 RM

@75% of 1RM

Every 90s for 10 rounds
3 snatch

20 Thrusters
20 SDHP
20 Push Press
20 OH Squats
20 Front Squats
5 Chin-ups after each set of 20
1x for time

Worked on bench press before the WOD, 4 sets of 5 adding weight each time. Highest weight lifted ended up being 85lbs

7 RFT
7 Thrusters 95/65
7 HSPU (sub pike push up from box)
7 TTB (sub hanging knee raises)
7 hang power cleans

*18 min time cap

15:00 clock
75 burpees

In remaining time AMRAP hang clean and jerk 115/75

3 rounds
10/8 cal bike or row
10 passthroughs
10 bird dogs

Barbell warm up
5 Deadlift
5 Hang power clean
5 FRont squat
5 Strict press
5 Push press
5 backsquat

Clean and jerk
EMOM x 10
2 Clean and Jerks
Building in weight for quality

Three sets of:
Bench Press x 8-10
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8
Rest 60 seconds
+
12min amrap
50 DU
20 Alternating Dumbbell Snatches
10/10 singel arm overhead reverse lunge steps

18/15/12
DB snatch 50/35
Pull ups

Rest 2:00

9/6/3
DB snatch 70/50
Bar muscle ups

*sub 1 pull up/ring row + 1 dip for each bar muscle up rep.

3 rounds
200m row or 500m bike
10 passthroughs
10 DB seated press

Strict press
E2MOM x 5
10 reps @ 50% 1RM
Weight stays the same throughout EMOM