Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"

Used a #50 kb

Strength- Back Squats + Behind the Neck (BTN) Split Jerk
5x1 + 1
4x1 + 1
3x1 + 1
2x2 + 1
Back Squat- 65 lbs
Split Jerk 35 lbs

WOD
200m Run - 14 lbs
10 box jumps
16 wall balls- 10 lbs
18 Alt KB Snatch- 15 lbs
400m Run
8 box jumps
14 wall balls
16 Alt KB Snatch
600m Run
6 box jumps
12 wall balls
14 Alt KB Snatch

Weightlifting
6x3 Snatch (40kgx2, 50kgx4)
1 Hang Clean + 5-4-3-2 Front Squats (50kg, 60kg, 70kg, 80kg)
3x5 Single-Leg Hip Thrusts
Half-Tabata Hollow Rocks (pushups between sets)

Continuing with our Olympic Lifting theme, we will be working on the Jerk. Strength/skill: Shoulder Press Push Press Power Jerk Footwork Drills Jerk- work up to 1rm for experienced lifters

115 Jerk

WOD: 3 Rounds for Time: 10 Reverse Woodchoppers (35/26) 10 Pull ups 10 burpees

SKILL: muscle up transitions

-then-

9-6-3
Muscle Ups
High Box Jumps (36,30)
15 double unders after each round

Metcon 1:

3 Rnds: 500m row, 10 Hang Cleans (135lbs), 20 T2B

Time - 13:48

Metcon 2:

EMOM (10 mins): 10 Push Press (75lbs), 10 KBs (53lbs)

Result - 10 Rnds

All-levels WOD/Beginner WOD:
Run one mile : 8:55
10 minutes to work up to a heavy set of the complex Squat clean + hang clean + front squat : 118#**
run 1 mile : finished 28:30, second split 9:35

12 min amrap
5 ghd sit ups
7 ghd back extensions
9 95lb oh squats**
mod to 65 lb front squats

4 rounds and 5 sit ups

3X175
3X200
13X225

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

worked way up to front squat max

315! had more but wasn't feeling confident because I couldn't drop the weight