10 min jog
3x20sec hangs from pullup bar
Stretch

8 rounds 20secs on/off
pushups (144 total)
Dips (111)
Pullups (80)
Squats (133)

Last round was a beast on the dips.

Light bodyweight stuff

26 sandbag get ups 25kg

3 x Jump rope 1 min on/1 min off

For time:
50-40-30-20-10
Shoulder Press (20k bar), abmat sit ups.

200m sprint between each couplet.

Power Snatch- 15 Minutes to work up to
a Heavy Snatch

For time: Start with 4 Burpees & do 4 @ the top of every minute.
-20 Thruster
-20 SDLHP
-20 Push Jerk
-20 O/H Squat
-20 Front Squat
(#95/65)

Pre-WOD
5X2 Bench Press

For Time
500 Meter Row
30 Burpee
(Rest 2 Minutes)
400 Meter Run
30 Wall Ball
(Rest 2 Minutes)
100 II Unders
30 KB Swings (70/53)

Pre-WOD
5X2 O/H Squat

For Time
- 200 Meter Run
- 7 Power Snatch (#135/95)
- 7 Muscle UP
-200 Meter Run
-5 Power Snatch
-5 Muscle Up
-200 Meter Run
-3 Power Snatch
-3 Muscle Up

Pre-WOD
3X -12 Wall Ball
-Broad Jumps

-1X20 Back Squat ( Body Weight or heavier)

-10 X 100 meter sprints

Post:
Pidgeon & mountain climber stretches

3 x
15 Pullups
30 pushups
(all unbroken)

3 x 1min plank holds (various)

OHS 5 x 3 reps
3 x 40k
3 x 45k
3 x 50k
3 x 55k
3 x 60k PR!!!

Super happy that i got a PR (by 5k) on my OHS

Pre-Wod:
-Find 1RM Back Squat: (215#)

6 Minute Ladder:
-1 Thruster 135/95
-1 Bar Muscle Up (pull up/dip)
-2 Thrusters
-2 Bar Muscle Ups
-3,3 4,4 etc...

Post WOD: 15/10/5 Weighted Sit Up/Non-Weighted Sit Up

Pre-Wod: OTMEM for 15 minutes-
-2 Power cleans: touch and go (135)

For Time:
-100 KB Swings (53/35)
--200 meter run every break

Post:
- 3 Minute Plank

50 Sit Ups
1 Muscle Up
40 Sit Ups
2 Muscle Ups
30 Sit Ups
3 Muscle Ups
20 Sit Ups
4 Muscle Ups
10 Sit Ups
5 Muscle Ups

Modified