20 Min Amrap

500 m Row
70 pound Deadlift, 15 reps
400 m Run
30 pound DB Snatch, 12 reps
500 M Row
55 pound Front Squat, 9 reps
55 pound Push Jerk, 6 reps

notes 400m Run completed in second round

Snatches:

30 @ 55 lbs
20 @ 85 lbs
10 @ 105 lbs
5 @ 125 lbs

I couldn't get the 125s up. Lowered to 115. Struggled to get a few.

Then 3 attempts at max double-unders:
33, 45, 6

Then 3 rounds of
10 Bench press (95 lbs)

Deadlift 5-5-5 reps for load
265-265-265

Five rounds for time of:
165 pound Deadlift, 5 reps
15 Wall ball shots, 20 pounds

Time: 09:21

Buy out: Push-ups, pull-up practice

6 rounds
20 squat
15 push up
30 flutterkick
10 reverse bench
5 box jump

10x10 Standing DB Press
3 @ 50's
1 @ 45s
6 @ 40's

10x10 DB Bench Press
50's

3x10 @ 25# DB's

Front Raise
Laterals Raise
Reverse Fly

10 Curl @ 35's
10 Dips
6 Curl @ 45's
10 Dips
6 Curl @ 45's
10 Dips
6 Curl @ 45's
10 Dips
10 Curl @ 35's
10 Dips

Back Squat
5-5-3
135,165,225
5-3-1
275,315,350

For time:
30 KB Swings 2pd
rest 1min
30 Front Rack Lunges 95#
rest 1min
2min Row for distance (550m)
30 KB Swings
rest 1min
30 Front Rack Lunges

Total time: 11:14

For time:
30 Clean and Jerks (95/135#)

Pre-WOD
• 5k (23:58)

WOD - 10 rounds
• 5 squats
• 5 KB Turkish get-ups (20 lbs)
• 3 push press (95 lbs)

Post-WOD
• 100 sit-ups

For time complete:
21-15-9 Thruster (65/95#) Pull-up

Strength
3x3 Shoulder press
3x3 Push press

55, 65, 70. May have been able to do 75#
75, 85, 90. Could have done 95#

WOD
5RFT
5 Wall walks
10 V-ups
20 Box jumps (24/20)

RX. 15:25