21-18-15-12-9-6-3

Walking lunge (L/R=2)
Thrusters 95/65 (MOD: 55#)
Pull ups (MOD: Ring Rows)
Knees 2 elbows

22:11

Did RR instead of the purple band to save my hands from the bar since there were K2E too. Practiced pull ups before the wod, can still only get 2 in a row. Keep trying to get 3...

3 Rounds:
Row 250m
10 Wall Balls (20/14)
20 Burpees
10 Wall Balls
Row 250m
*Rest 5 min between rounds

Rd#1: 3:58
Rd#2: 4:21
Rd#3: 4:05

10 min ab workout
+Air squat
+Qudriceps enhancement exercises (alphabet)

Snatch + Hang Snatch: Max - 185 PR

205 Squat Snatch PR

Snatch High Pulls @ 15% more than Max Snatch + Hang Snatch - 205 or so - triples

Front Squat: Find 5 RM / 3RM / 1RM

295# PR

5X95
3X110
6X120

2 X Ab Circuit:
10 33 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

9/7/5
front squat 85#
muscle up progression

Run: 1 mile
Thruster x25 (75#, 60#)
D/u x25
Dbell press x25 (25#, 25#)

2 rounds: 40:09

Squat 5x5 (205 lb)
Overhead Press 5x5 (105 lb)
Deadlift 1x5 (175 lb)

Strength: Back Squat 3-3-3-3-3
WOD: 4 rounds for time:
10 pull ups
10 ring dips
10 burpees

10:21 using red band for half of dips
Back squats: 175 3 sets of 3 reps

OHS: 115x5 135x5 155x5 175x5 185x5

Conditioning:

5 bar MU
10 HSPU
15 box jumps
25 burpees
5 power snatches 135
10 back squats 135
15 power cleans 135
20 jerks 135
25 deadlifts 135