Warmup: Row 250m, 10 air squats, 10 ring rows, 10 pushups (kn)
WOD: 3x (Row 100m, 1 min plank, 10 med ball cleans (14), 30 sec bottom of squat hold, 10 push press (35), 1x (pullup hang 1 min, 30 sec superman, 30 sec boat pose)
Skill: Deadlift. 55lb x 10.

Warmup: 2x (row 100m, 10 air squats, 10 ring rows)
WOD: 2x (row 75m sub for jump rope, 10 wall balls (14lb medball), 10 ring rows, 10 box step ups *scaled from jumps, 18"box)

Wendler Strength:

Bench Press - 3x220, 3x235, 3x250
Hang Clean - 3x190, 3x205, 3x215
Deadlift - 3x375, 3x400, 3x425 (did not try 425 today)

Double Unders - did a set of 30 DUs between each set - 9x30 = 270

5.5 mile run

Warmup
3 rounds
10 T2B
10 KBS (53/35)

Strength/skill
15min to build up to heavy snatch
35(5), 55(5), 65(5), 70(5), 75(5), 80(f)

WOD
9min AMRAP ladder
3 Power snatch (95/65)
3 Burpee
6 Power snatch
6 Burpee...

RX. 72 reps. Touch and go for first couple rounds.

Wod

75 Burpee Pullups for time
EMOTM 2 snatch 95/75

Notes: Did a 45# snatch

10-8-6-4-2

Bar MU
Sandbag over shoulder 150 lbs

Row 1000m
50 Thrusters 45#
30 Pullups

Thanks Wasatch Crossfit!!!

30 TTB SYNCHED
40 DB snatch synched 22.5kg
50 box step overs 2x22.5kg synchro
40 DB snatch synced 22.5kg
30 TTB synched

Jacked and Tan Day 2.

1. Strict Press 10 x 6 @ 70% 1 rope climb in between each set.

2. 8 Min Amrap
   4 Deadlift @ 70% of your max
   4 handstand pushups
   5 min rest

3. 8 min Amrap
   4 wall balls max height throws
   8 burpee candle stick rolls