3 rounds for time:

500 m row
40 wall balls
30 push ups
20 box jumps
10 pull ups
3-4 min rest

The second round is done in reverse order.

Air bike 50-40-30-20-10 kcal
Db snatch 15 kg. 50-40-30-20-10
Burpees 50-40-30-20-10

Pre-Wod: Find 3 RM Back Squat - 315# (Failed 335#)

Metcon: For Time
- 50 KB Swings (50)
- 800 Meter Run
- 25 HSPUs
- 800 Meter Run
- 50 Pull Ups

Squat clean -3
Ring Dip - 5
5 rounds

Worked up to 255lb for 3 then hit 275 for a PR

Pushups - 30
V-Ups - 30
Slamball - 30
Gate Sprint
3 rounds

Class will be at 4:30 on Tuesday

3-3-3-2-2 of Bear complex (squat clean - press - back squat - press - repeat)

Last reps at 185

Then,

WOD:
"Helen" benchmark workout

3 rounds:
Stoplight run
21 OH Swings (53/35)
12 pull ups

10 min EMOM:
• 2 Front Squats + 5 Push-ups + 10 Air Squats

Recommended weight: 75%1RM

5 Sets- 1 snatch balance X 3 O/H Squats (65)

WOD:
3 Rounds For Time:
15 Wall Ball Shots (14lb)
15 Kettle Bell Swings (40lb)

time: 3:42

3 Rounds For Time:
15 Toes To Bar (knees to elbows mod)
15 Double Unders (x2 singles)

time: 4:14

5x3 Squat Snatch 45, 65, 75, 80, 85
3x1 Find 1RM = 90, 100, 105#

5 Rounds
3 Squat Snatch 80#
200m Run

I think that was the best form I got snatching!

Pre WOD 1
-100m row (easy)
-:30 rest
-100m row (easy)
-:30 rest
-500m row for time (1:40 PR)

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Pre WOD 2
-Get to 90-95% of 1RM (335#)

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WOD
3 Rounds for Time
-7 Deadlifts (275#)
-14 Toes to Bar
-21 Squat Clean Wall Balls (20#)
---11:20---

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Deadlifts were torture, probably chose a bit too much weight, but a seriously tasking WOD.

3 Sets of 5 Deadlifts at 113
3 sets of 5 Strict Press- some at 58, some at 53
+ some other workout