Back Squat
5-5-5

W.O.D.
"HOPE"
3 Rounds, 1 minute stations, for max reps of:
Burpees
Power Snatch 75/53
Box Jumps 24/20
Thrusters 75/53
Chest to Bar Pull-Ups
Rest

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Back Squat 73-93-113
Snatch & Thruster 33#
Pull-up Thick black band

skill
muscle ups (red band 2 notches)
5-5-5-5-5

weight lifting
hang snatch @ 105 lbs
3-3-3-3-3

strength
back squats @ 225 lbs
4-4-4-4-4

dips
25-18-17

conditioning
3 rounds
5 pull ups
5 chin ups
5 power jumps
10 ab roll outs

Strength/Skill

Jerk - 70% x 3 x 5 @ 110#
Push Press - 75% x 5 x 2@ 95, 95, 95 105 105#
80% x 4 x 2 @ 115#

WOD

for time:
60 DU scaled to 180 single unders
3 power cleans (185#/115#) scaled to 135#
30 box jumps (24"/20")
6 power cleans
15 toes 2 bar
9 power cleans
15 toes 2 bar
6 power cleans
30 box jumps
3 power cleans
60 DU scaled to 180 single unders last 80 single unders were unbroken*

2-2-2-2-2-2-2

My double unders were terrible

Cleans at 115

Front Squat- WU 5x95, 5x120, 3x160 WO 5x185, 5x205, 5x215
Rest 5 min
Row 1k, 50 Thrusters @45#, 30 Pullups (6:40)

3 Sets of 15 unbroken Hanging Power Cleans with heaviest weight you can go unbroken. Rest as necessary between sets.

1st set @ #135 dropped it on 11
2nd set @ #125 literally slipped out of my hands and dropped it on 9
3rd set @ #125 unbroken

Warm-up
Foam roll
Row 250m
25 absu
25 back extension

5 rds
10 toes to bar (knees to chest)
20 push press rx55# (45#)
30 air squats

23:47

Mobility

3 Sets of 15 unbroken Hanging Power Cleans with heaviest weight you can go unbroken. Rest as necessary between sets.

7 Rounds for Time:

7 Push Jerk 155/115
7 Chest to Bar Pull-Ups
7 Burpees

135# for the push jerks
Surprised myself by Rx-ing the CTB