Squat Clean & Strict Pullups
6-5-4-3-2-1
*Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups
165 - 185 - 200 - 225 - 230 - 240

Finisher:
20 seconds on/ 10 seconds off x 8
Swings
rest 1 minute
Burpees

Two parts:
A) 400 m run
3x CFWU
- rest 5 min -
B) 12 min AMRAP
200 m sand bac ruck
10x army crawl
10x Monkey Business

Note:
CFWU is:
10 squats
10 pull-ups
10 push-ups
10 sit-ups
10 superman
10 sec static lunch each side

Barbell training
Front Squat
3×5 .. Heavy five accross all worksets

Conditioning:
A. For Time

30 Calorie Row
30 Chest to bar pullups
30 Front squats 155/105
30 Calorie Row
30 Double unders

135 for front squats

18 minute AMRAP
400m Run Buy-In (start run at 0:00 start AMRAP immediately)
6 G2OH 115/85
12 Box Jump 24/20″
24 Double Unders
on the 18 minute mark run a 400m Cash-out

21 Snatch 95#
50 Double Under
15 Snatch
50 Double Under
9 Snatch
50 Double Under

Wendler Strength:

Hang Cleans: 5x135, 5x185, 5x195, 4x215 - failed with 230 - lower back not recovered completely.

Metcon: 5 Rounds: 10 Hang Cleans (185lbs), 40 DUs

Time: 18:32

For time
60 Sit Ups
50 Air Squats
40 Push Ups(Planks)
30 Box Jumps (24/20)
20 TTB(TTPost)
10 Pull ups(1Arm,!green band)

21-15-9

OH Squats & Burpees (95)

Was sore and tired.

EMOM 10'

1 push press
1 push jerk
1 split jerk

starting from 70% of 1RM and climbing weight

8 Rounds:

1 Min. AMRAP Burpees
1 Min. Rest
11,12,12,11,12,11,10,11=90

Push Ups
17,18,18