Back Squats
45x10, 135x10, 185x10, 235x10, 280x3

Thruster 3-3-3-1-1-1 reps
115, 135, 155, 175, 185, 195 (PR)

3-3-3-1-1-1-1

95 - 115 - 135 - 145- 155 - 165f - 165f

Skill
Snatch pulls and Snatch + C&J (split)
3x10 Weighted Situps 20kg (2mins rest)
5x1 Strict Muscle up + 2 Kipping Muscle ups (1 min rest)
5x5 Strict Deficit Handstand Pushups (3mins rest)

Strength
4-4-3-3-2-2-2-1 Front Squats
70kg - 80kg - 90kg - 100kg

WOD
"Death by Pullups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

For time

5 rounds for time:

15 Power Snatches 75/55lbs

30 Sit-Ups

Warmup:

Back Squat
Every 40 seconds for 5 minutes perform:
5 Back Squats- 165 lbs

WOD:
3 Rounds For Time:
• 3 Down and Back Turf Runs (~200m)
• 10 Dumbbell Push Press (#45/25)- 40 lbs
• 15 Ring Rows or Dumbbell Rows (#45/25)- Did ring rows with my feet on a box

4 Rounds of 3 rep max bench press

2 Rounds of Max reps bench press at 75% of max

2 Rounds of Max reps bench press at 50% of max

Skill:
Power Clean
5 x 2

For time:
4 rounds:

4 Power Cleans (70% of max)
8 Pull ups
12 Box Jumps

Skill:
Power Clean
5 x 2

For time:
4 rounds:

4 Power Cleans (70% of max)
8 Pull ups
12 Box Jumps

KB Snatch technique warm up

Dead stop KB Snatch 6x2 (KB starts on floor in between your feet, no hike back, see video)

Oly lift option-Power Snatch

Finisher- 21-15-9
Snatches r/l
Burpees
Weighted sit-ups

Skill: skin the cat/pull-ups/HSPU
5x5
*Perform the exercises strict and focus on perfect form

Wod: 4 minute AMRAP
7 front squats 135/95
5 HSPU (3 wall walks)

Rest 2 minutes

4 minute AMRAP
5 pull-ups
20 double unders ( sub bar jump overs)