4rds for time:
6 Power Snatch (115#)
30 Double Unders
4 HSPU
20 KB Swings (1.5pd)

EMOTM do 4 burpees.

5-5-5-5-5 Snatch worked up to a very sloppy 135

Then;

“Amanda”

9-7-5

Muscle ups GOOP

Snatch 135/95 @ 115

Worked on receiving the bar in a squat, I still need major work on this lift.

Squat Clean
3-3-3

For time:
30 Handstand push-ups
40 Pull-ups (w/ band)
50 Kettlebell swings, 1.5 poods (overhead) (35lb)
60 Sit-ups
70 Burpees

5 Rounds

Deadlift -5
Push Press -5
Rope Climb - 3
Log Clean or double kb Clean- 3

Finisher:
Lane of Pain Sprints Relays (40 yards) x 5

Buy In: max box jumps in 60 sec - 27 @ 20"

Lift 5RM Dead Lift 255 LBS PR

WOD
5X
10 1 arm kettle bell swings per arm @ 16kg
10 sprawls
10 wall ball @ 18kg

Time: 10:34

16kg wall ball prescribed weight but none available so I went up to 18kg

ran to floodwall and back with Zac before class
Worked on jumping pulls up and tried to do negatives !

Clean 1-1-1-1-1-1-1

165#, 185#, 205#, 225F, 225F, 225F, 225F

5 RFT
10 reverse burpees
1 kettlebell complex (10 x of each deadlift, swing around body on each side, 1 arm kb swing each arm, normal kb swing)

At about round 3, my back was seriously BURNING

10 tire flips for time

Don't know how much these monstrosities weigh. All I know is that they are freaking HEAVY!

I did these for the first time about 4 months ago and did it in 2 minutes something.

That means I have at least a 1 minute PR. Yay!

150 Wall Ball Shots - 20# Ball