Front Squats
5 Sets of 5 reps at Monday's ending weight - #10 205X5X5

Push Jerk
5 Sets of 5 reps at 11-5-12 weight +#5 205x3, 185x5x4

21-15-9
Ring Rows
Med. Ball Squat Clean, 20#/14#
Split Jerk, 115#/65#

AMRAP 12
4x DB Snatch
6x weighted squats
8x push ups
7rounds 4goblet squats

Strength
Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. [115#]

Conditioning
4 rounds of:
1 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
[8 walks + 84 calories]

90 Min Run

Heavy:
5 x (ME+1) HSPU
Alternate with
5 x ME Pullup (6 Stones)

Conditioning:
3 Rounds
30 Double Unders
10 Press @ 35
10 Pullups
1 Wall Walks

Burgener Warm Up

Then

7x1 each arm DB Snatch

Then

100 Burpees
10 Wall Walks
For Time

5 rounds for time

10 power clean and jerk 155

15 pull up

After the normal dynamic and group warmups:

For quality
5 Rope climb ascents
3 minutes of plank.

Wod

5 rounds for time of:
10 reps 155/105 hang cleans - did 105 lbs
Run 200 meters
10 toe 2 bar
Run 200 meters
10 wall ball 20 lbs

center- work- home