5 Pull Ups
10 Push Ups
15 Squats

5 min AMRAP
Rest 3 mins
Total of 4 rounds

Lowest round was 3 + 12 (at the end)

Strength

Push Press × 3
35x7, 55x5, 85x3, 90x3, 90x3

WOD

1000m row
40 wall balls 14lbs
30 toes 2 bar MOD knees 2 bar

Time 9:27

It was a class of one so we worked a lot for on the push press. Need to bend straight down rather than butt back. Also, roll knees out before bending to keep them out. Both these things really helped my form.

Back Squat
5x5
85, 95, 105, 115, 115

Skill

Dips 5 x 10

WOD

5 rounds for time: 5 STRICT pull ups (with red band), 5 power cleans 135/95, 5 burpees

20 min snatch work:

worked on squat snatches. got up to 155. failed on 165. not very stable deep in the squat.

then

21-15-9
deadlift 225#
GHD
walking lunges

20 pullups
30 push-ups
40 body squats
50 t.a. crunches

4 rounds

Push Press
3-3-3-3-3

Cash out:

Using 70% of your 3RM complete the following:
3 Push Press on the minute for 5 Minutes
In the remainder of the minute complete Max Double Unders Reps
Your score is the total amount of Double Unders completed.

result: 195#; cashout - 401 single-unders

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 3x150m (21 seconds, 20 seconds, 21 seconds)
Some Hurdle Run Practice
3 minute Run + Static Stretching (Cooldown)

Strength
5x1 Strict Weighted Muscle-Ups (10kg)

3 x 5rm back squat 5 RM

Fran

21/15/9 of
Thrusters (65/95)
Pull ups

We will be running heats of this workout during the entire class time with a cap of 10 minutes.

warm up Heavy set of 3 Bench press - 120lbs

WOD:
1000m Row
50 wall balls @ 20lbs
40 situps (finished with extra crunches)
30 HS Pushups (Push ups)
20 Burpees