5 rounds
20 goblet squats, 32kg
10 c2b pull ups
5 gto, 155#
13:55

plan was 3 minutes per round
1 minute on each element
earn time in the first two rounds.

a) With a partner, each complete
3 rfq
15 cal row
25 squats

b) 1-2-3-4-5-4-3-2-1
db squat clean, 45#
weighted pull-up, 20#

c) 10 min mu skill work - focus on sit & dip

d) 15 minutes, 1rm snatch

did a, b through 5, took off c and d

took the day off.
this was the workout for the day:

a) 2k Row, for time

b) 3 RFQ
6 DB Snatch (60/40)
9 DB Thrusters (60/40)
12 GHD Sit-ups

c) In 20 minutes, complete
Front Squat 3x3 (+2 / +5)
3x max effort Ring Push-ups / Push-ups

10 rounds
10 burpees
10 pull ups
50 double unders
250m row

29:07

plan:
3 minute rounds
burpees :40
pull ups :20
double unders :50
row 1:00
2:50 total/round

15minute easy jog

5 rounds
10 pullups
15 push press 35k
20 Ab mat sit ups

13:46mins

10 Sand bag get ups (25K) each side

3 x 10 Ring Dips

Warm Up: (as quickly as possible)
-50 DU's
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups

Pre-WOD: 5X
-1 Power Clean
-2 Front Squats
-1 Jerk

WOD: 12 Minute AMRAP:
-12 Wall Ball Shots (#20/14)
-12 Burpees

every min add one 60k clean and jerk to 20 mins. Upon reachig failure in a minute, half reps and continue for 20mins

1,2,3,4,4.

Next 15 mins - 2 clean and jerks every minute.

Great work out

10 rounds - 5. Pull-ups, 10 push-ups, 15 sit-ups
13mins

10 rounds- 10 OHS (30k), 3 burpees
13:57mins

Push press

In teams of 2, for time:

-100 Pull Ups
-200 Calorie Row (switch every 20 calories)
-300 Double Unders (mod: parallette lateral jumps)
-400 meter Walking Lunges

Pre or Post: 1 RM Scap Protocol on crossover symmetry