OHS 3-3-3-3
from the ground

Snatch + 3 sec pause

6 x 4 @ 65% 1RM

Turkish Get Ups with Kettlebell
70lb. x 1 each arm (3 rounds)
53lb. x 3 each arm (2 rounds)

KB Windmills
44lb. x 3 (2 rounds)

Jump and roll
12 min. AMRAP
20 Double Unders
8 Ab wheel roll outs

I got 11 rounds in this. The later reps of the ab roll outs started getting really tough around the 8th round.

Jog 2 miles

Squat: 45x5, 135x5, 185x5, 210x3, 230x1
Work: 245x5x3
Bench: 45x5, 135x5, 185x5, 225x1
Work: 235x5x3
Deadlift: 135x5, 185x3, 225x3, 255x1
Work: 275x5x1

Wonky 2nd rep on my first squat work set. I had to regroup but got through.
Bench is getting heavy. 3 more exposures, it's gonna be close.
Deadlift: Grip was slipping. Start flipping the grip at 275.

20 Shoulder to Overhead(45 kg)
40 Burpees

Pause Front Squat, four sets of threes.

50-30-20 reps for time of:

• Thrusters
• Pull-ups

♀ 45 lb. ♂ 65 lb.

16 minutes, otm
+ odd: 3 snatches
+ even: 5 reps of a gymnastic movement of your choice

3x5 light weight high block cleans
4x3 heavy block cleans

STRENGTH Heavy DL 5-5-5-5-5 ascending weights 5RM PR-120kg DL

WOD
50 Medball Cleans(8kg)
10 Ring dips
40 Medball Cleans(8kg)
8 Ring Dips
30 Medball Cleans(8kg)
6 Ring Dips
20 Medball Cleans(8kg)
4 Ring Dips
10 Medball Cleans(8kg)
2 Ring Dips