20m of 3 set circuits:
-shoulders--presses and some raises
-biceps--different curls
-triceps--dips, close pushup

*did a static hold for each

17 min AMRAP:
12 ring dips
10 DL x105#
8 HPC x 105#
6 BJ (20")
5 + 9 ring dips

25 wall balls 14lb
50 KB swings 45lb
25 wall balls
50 box jumps 24"
25 wall balls
50 HR pushups
25 wall balls

*first wall balls unbroken, KB swings in sets of 10, 2nd wall balls in 20 and 5, box jumps unbroken, wall balls 15 and 10, HR pushups 15/10/10/10/5 definitely the hardest, each set could not have been more reps, last wall balls 20 and 5, could def have done unbroken.
*ate before this WOD and could definitely feel the difference. was so sore when I woke up and feel great now

Split Jerk
2-2-2-1-1-1
95-115-135-145-150-155 (failed)

"Bruck"
4RFT
400m run
24 Back Squat (185/135)
24 Push Jerk (135/95)

Mini "Bruck" - 2RFT. 115#, 85#. Need to work on backsquats. Push Jerks were heavy. Tired today...

Legs were sore from yesterday... Didn't think they would be sore.

Skill
Snatch -70kg
C&J - 70kg

Strength
5-5-5 Push Press (60kg)
3-3-3-1 Back Squats (90kg - 100kg - 110kg - 120kg)

Midline
15-12-9 Back Extensions (15kg)
3x15 Partner Lying Leg Raises

30 Burpees
30 Pull Ups
30 Thrusters 43/29kg
30 Double Unders
30 Kettblebells Swing 24/16kg
30 Wall Ball 9/7kg
30 Box Jump 60/50cm
30 GHD Sit ups

Amrap 20min:

5 Pull ups
10 Push Ups
15 Squats

skill
snatch - 85kgPR
C&J - 90kg

strength
3-3-3 front squad
100kg-110kg-120kg

a) 2 min AMRAP rope climbs: 6
2 min to 1RM clean: 155#
b) 15 min to 1RM OHS: 135#
c) 4 cleans EMOMx5 at 125# (1 miss)
d) 8 min AMRAP:
15 T2B
15 burpees to 2 45# plates
= 3 + 9 burpees