5 rounds

4 hang cleans 95lbs
8 slamballs 20lbs
12 T2B MOD... swinging my legs up as high as they could go

Time 12:52

5 sets of 7 rounds:

1 power clean,
1 front squat,
1 push press,
1 back squat,
1 push press

65lbs (took 3 mins including loading bar)

Warm up
500M row or 2 min on Airdyne Watts above 200
Then
5 rounds
5-7 Ring rows
10 Pushups work form Elbows and tight core
Tripod holds x 10 sec or HSPU holds x 15 sec
Then
3 rounds
10 OHS with bar
10 Wall squats

15 minutes to work Gymnastics pick one or two skills to work on.
Pistols
Muscle up work seated on green band

WOD
TABATA TIME!!!! 20 second of work then 10 second of rest for 4 rounds.
Squat
sit-up
pushup
Flutter Kicks

There is no description for this WOD as it is stat.

25m yoga

Strength

Snatch Practice
5 heavy singles

*Worked up to 65lb
*Still need to work on form, balance

WOD

6 jump over the box (24"/20")
12 alt dumbbell snatches
AMRAP 5 minutes x 2 Rounds (1 min rest in between)

*Used 35lb dumbbell
*Was able to easily jump over 20"

A. Back Squat 2-2-2-2-2; rest 2-3 min
B. Jerk from rack - build to tough single
C. EMOM 10' C2B
+
FT
15 Thrusters, 155lb
10 Over the bar burpees
15 OHS, 175#
10 Over the bar burpees
15 Power Cleans, 195#
10 Over the bar burpees

A. 275-295-315-325-335
B. 275
C. Completed UB
+
9:32

Pre-WOD
• 5k run (24:24)

WOD (10,9,8...2,1)
• Deadlift (225 lbs)
• Benchpress (135 lbs)
• Clean (95 lbs)

Post-WOD
• 100 sit-ups

4x
20 Hand realease pushups
10 Clapping pushups
Carry 65k 50m

11:40mins

3x
20 Abmat situps
45/45sec side bridge
10 back extensions

Pre-WOD:
1X20 Back Squats (unbroken)

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under