EMOM 21 min, alt

10 DB snatch, alt 22,5/15 kg
10 Wall balls
10 Bent-over-row

Backsquat
3-1-1
5-1-1
7-1-1
315,275,255

8min AMRAP
42 situps
9 Muscle Ups
30 Situps
6 Muscle Ups
21 situps
3 Muscle Ups
(made it through 86 reps

Wendler Strength:

Bench Press - 5x205, 5x225, 5x235
Hang Cleans - 5x195, 5x205, 5x215 (did 3 then dropped and finished last 2)
Deadlift - 5x345, 5x385, 5x 415

Did 30 DUs between each set - 9x30 DUs

12 min parter AMRAP:
30 Dubs
20 Wall Balls
10 pull-ups

1. Power Snatch
   (70%/2)3

2. Snatch Pull
   (90%/2)3

3. Back Squat
   (75%/2)4

4. Conditioning
   AMRAP 8:
   10 Toes to Bar
   10 Burpees

Sprint Intervals:

100yds (on grass, rolling start) - 5x100 - 13.5, 12.81, 12.78, 12.99, 12.78
40yds (on grass, rolling start) - 5x40 - 5.00, 5.00, 4.85, 4.88, 4.95

RestDay!

"Karen"
150 Wallball
EMOM 5 DL @ 225#
12min time cap
(got 140 reps)

12min AMRAP
400m Run
rest 1min
(3rds)

work on something you're bad at: power snatch 75#

400m then max pullups (15)
400m then max KBS 55# (25)
400m then max wallball 14# (20?)

10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

10 Rounds (30 Reps)

10@#135

then...

Glute Ham Raises
3 Sets, 5 Reps