Pre-WOD: Review the Jerk- 15mins

Every min on the min for 8 mins.

4 Jerks @ 60% of 1rm 65lbs

Then,

1/2 “Jack”

10mins AMRAP

10 Push press 115/75

10 KBS 1.5p/1p

10 Box jumps 24/20

Rounds 4

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pound

Scaled everything to 75 lbs, subbed 75 lb good mornings for back extensions.

A. Open WOD 13.3
AMRAP 12 min
150 wall balls, 20lb
90 dubs
30 muscle ups
B. "Randy"
75 power snatches, 75lb

A. 253 reps (wall balls in 7:26)
B. 4:43

7' AMRAP
32-25-15
KBS & Goblet Squats
Complete rep scheme & do KBS for score = 0
3' rest
7' AMRAP
21-15-9
Row calories & Burpees
Complete rep scheme & do Burpees for score = 0
3' rest
AMRAP Pull Ups = 18

100 Pullups
100 PushUps
100 Situps
100 Squats

3x10 Shoulder Dislocate

2x (30s work/30s "rest" in OH position) - push press(strict press)

Three sets @ 2x15# DB

Then:
3x10 Front Raise @ 2x25# DB
3x10 Lateral Raise @ 2x25# DB
3x10 Reverse Fly @ 2x20# DB

Then:
3x10 Strict Bent Row @ 95#

Then:

50 Pull-Up (strict as possible)

Work to Heavy DL - 365

6x2 @ 85% of "Heavy DL" - 315

Then - 5x15 Bench

This fell apart, but was still good work

1 set at 185
2nd set split as 12/3
3rd set at 175 split as 10/5
3x10 @ 155

50 Pushups - done as 5x10
Stretch/foam roll

21-15-9 Reps of

400 meter run
185 lb Dead Lift

Metcon:

1 Rnd: 15 Burpee Box Over (50lb DBs, 20" Box), 15 DLs (315lbs), 15 Front Squats (185lbs), 30 Ring Dips, 30 Pullups

Time - 16:58

Do the full Burgener warm-up

Workout
Complete 5 rounds of the following as fast as you can:
1. Dead lift 12 Reps with 40 Kgs / 90 lbs
2. Power clean 9 Reps with 40 Kgs / 90 lbs
3. Over Head Squats 6 Reps with 40 Kgs / 90 lbs