Open 14.1
10min AMRAP
30 DU
15 Power snatch (75/55)

1. Didn't redline at the end, but stayed smooth through DUs.

10 minutes AMRAP:

30 double-unders
15 snatch (65 lbs)

Four Rounds of the Following WOD.
Can done individually or in Groups.

20 - KB swings #53
20 - Burpees
20 - Dumbbell Snatch #50
20 - HO Push Ups
20 - Wall Ball #20

10 min. AMRAP
30 Double Unders
15 Power Snatches (75/55)

WOD
15 min. EMOM
10 Push-ups
10 Kettlebell Swings (Heavy) 80#

EMOM (about) alternating
odd minute: Bench Press x 5,
even minute: Back Squat (box squat) x 5
Bench Press (95 warm up, 115, 135, 155x2, 165 x 3)
Box Squat (95 warm up, 135, 155, 166, 175x2, 185 x 3)
Felt a bit sore and run down from the last workout and from all the weekend's construction. Shoulders and upper back were really sore, not legs though so I did the squat for sure.

20' AMRAP

1000m row
then:
3 thrusters
3 pullups
3 box jumps
increase by 3 reps each round

7+59 (300 reps; 11 box jumps into round of 24)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6x30m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
4x50m 5kg Sled Resisted Sprints
2x60m Sprints
Javelin Throws (standing, 3-step cross)
3x200m Runs at 33-34 seconds (100m walk back as rest)
Gymnastics (Some Handstands, Half-Tabata Hollow Rocks)
2 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown)

10 minutes of Turkish get-ups (3/4 p and 1 p)

For time:

8 rounds of:

Row 500M (rest 2 minutes between runs)

30:45

Strength / Skill:
- Work Up to a Heavy Jerk

WOD - For Time:
3 Rounds:
- 5 Dead Lifts (225#/185#) 165#
- 5 Box Jumps (30"/24") RX
- 100 DU's (Wen to singles after 40 DU)
3 Rounds:
-5 MU's (Mod: 5 Pull Ups + 5 Ring Dips) Used Light band
-5 Deficit HSPU (Mod: HSPU or Proper Level Mod) Used Box
- 50 O/H Medicine Ball Walking Lunges (20#,14#) RX