Skill Work: 3 positions of the Snatch

Then,

3 rounds

10 Snatch 95

15 Ring dips

20 Box jumps 24

Pulled a Rip Van Wod on this one due to the ring dips. Oh well.

5 Rounds
3 minute rest between sets

20 pull ups Green and Red Band
30 push ups
40 sit ups
50 air squats
Splits 5:10, 7:46, 9:50 ,10:54, 11:58

AMRAP 20min
5 HSPU
10 Pistols (alternating)
15 Pull Ups

Score: 8+10

25 DU
25 Front squats #95/63
25 DU
15 Front squats #135/83
25 DU
10 Front squats #155/93
25 DU
5 Front squats #185/113

Back squats

10x135
5X185
5x5205

Pulled large tire 80 meters x 2

97 Burpees

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)

Metcon:
600 m run
5 rounds
5 shoulder to overhead (105#)
10 bar-facing burpees
600m run

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)

75% was 140 - 5 reps
85% was 155 - 3 reps
95% was 175 - 3 reps

Metcon:
600 m run
5 rounds
5 shoulder to overhead (105#)
10 bar-facing burpees
600m run

17:20

OH Squat
3-3-3-3
135,165,185,205

21-15-9
Thruster 95#
Burpee
-Rest 2min-
9-15-21
Burpee
Thruster 95#

19:35

Then did 100 double-unders as extra.

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM) - 135-145-160(for 3 reps)

75% was 140 - 5 reps
85% was 155 - 3 reps
95% was 175 - 3 reps

Metcon:
600 m run
5 rounds
5 shoulder to overhead (185# - dropped to 155# halfway through)
10 bar-facing burpees
600m run

17:50