Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95/65
Burpees
Abmat Sit ups

The first 21 made me think this was going to be horrible but it turned out not to be that bad. I also did everything unbroken, my burpees felt pretty slow though.
Had to talk my self into getting out of bed and going to the 6am class for 10 minutes!

1000 Meter Run
50 Thruster (45)
30 Pull Up

Wearing 20lb vest

Snatch Balance
1-1-1-1

115,135,145,165

Then...
3 1min rds, w/ 1min rest between.
TTB
Row (cals)
KB Snatch (1.5pd)
Box Jump (24")
216

WOD

25 Deadlift (250/175)

10 Rounds
10 Box Jumps
10 Pull Ups

Finish with 25 more deadlifts

Hang snatch: 3x5, light weight (75#), focus on technique, keeping back angle and butt down
Below knee snatch: 5x5, 75#, focus on butter flying knees, back angle, etc
Snatch dead lift: 5x5, 125# tech, knees, etc

Hang clean:, 3x3, 125#, speed, back angle
Below knee clean, 3x3

Jerk from rack: 3x3,125#, dip-drive, head thru, fast split

-Buy In-
Skill: Skin the Cats

WOD
For Time:
20 Calorie Airdyne Sprint
21-15-9
Burpees
Overhead Squat 95/65

-Cash Out-
3 x 8 Shoulder Touches
- had to do these off rach with bar at highest position. Kept losing balance and coming off the wall.

5 Rounds for time:

15 Pull ups
15 Air Squats
400M Run

3:00
max Box jumps 24"
59 reps

Consecutive DU
26

3x8 Overhead Squat

WOD: for time
-30 Box Jump
-30 Jumping Pull Up
-30 KB Swing (53/35)
-30 Each Leg Walking Lunge
-30 KTE
-30 Push Press (45)
-30 Back Extension
-30 Wall Ball (20)
-30 Burpee
-Double Under (100)

8 Sets of 4 Reps with approximately one minute rest (1:30 running clock)

5 sets @ 75
3 sets @ 85