Pre-WOD: 5x3 push press- 135,155,165,185,195- failed on 3rd rep of 195

WOD: 3x 5 min AMRAP
2 min rest after each round

10 kb swings- 53 lbs
10 box jumps- 24 in
10 hrpus
10 sit ups

8 rounds plus 26 reps

20 Minuite AMRAP
5 Pull-Ups
10 Pushups
15 Air Squate

10 min AMRAP
10 Wallball 20/14lb
10 DU
100m Run
This should not be dome at 100%.
This is deload so shoot for
about 60-70% today.

6 Rds

Pre-WOD: 5x3 push press

WOD: 3x 5 min AMRAP
2 min rest after each round

10 kb swings- 53 lbs
10 box jumps- 24 in
10 hrpus
10 sit ups

10 rounds plus 2 kb swings

9-7-5
Muscle-ups
Squat Snatch #135

Pre-WOD: Work up to heavy set of 3 Power Cleans (Touch and Go)
75 85 95 105
WOD OTMEM 20min
Odd minutes - 5 Front Squat - 75#
Even minutes - 30 II Unders - couldn't get the last two sets up to 30

Volume Training (done at home)

Push Ups - target 8
8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8-8 = 160/160

Record your weight for dips, your total reps and skill for Volume Training, and the number of rounds completed for the finisher

WOD

4 Rounds

10 Clean & Jerks
400 m run
Rest

4 minute limit on each round

18 x Snatches @ 130#
18 x Cleans @ 170#

Then...

"Jackie"
1000m Row
50 x 45# Thrusters
30 x Pullups

20 x Front Squats @ 205#
30 x Box Jumps @ 30"
40 x KB swings @ 1.5
50 x Wall balls @ 20#