5-10-15

Back squat @ 185
Box jump @ 24 inch

Pre-WOD
7 X 2 Hang Clean (185, 195, 205, 215, 225, 235, 240)

For Time
5 Squat Clean (as heavy as possible)
25 Pull Up
4 Squat Clean
20 Pull Up
3 Squat Clean
15 Pull Up
2 Squat Clean
10 Pull Up
1 Squat Clean
5 Pull Up

Snatch complex for 95# for 16min
First pull
Hang squat snatch
OHS
Snatch balance

21-15-9
Burpee
HSPU

10min work on each
Snatch grip deadlift
Non heaving snatch
Snatch balance w/o dip

Deadlift 3 sets of 5 reps @ 85% 1RM
225x5, 245x5, 265x5, 285x5, 300x5, 310x1, 330x1
Then

3 Rounds for time:

30 DU
15 Burpees
5:20

Smoked today! Started a new academy class. Cold ass weather and lots of yelling!

For Load:
Split Jerk 1-1-1-1-1-1-1

For Rounds:
10-Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

Sunday 121021
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Hice:
30 Abmat Sit-up 1 Muscle-up, 25 Abmat Sit-up 2 Muscle-up, 20 Abmat Sit-up 3 Muscle-up

30 Shoulder Press 75/55
20 Butterfly Set ups with Ball 20/14lbs
10 PUll ups
30 Push press
20 Butterfly Sit ups with Ball
10 Pull ups
30 Push Jerk
20 Butterfly Sit up with Ball
10 Pullups

4-4-3-3-3-2-2-2-2

10 situps 20 mountain climbers