Level 2
AMRAP in 12 minutes of:

Power Clean (155/115#) x 8 (115)
Ring Dip x 12
Slam Ball (30/20#) x 16

4rds + 8 Ring Dips

“Chelsea”

5 pull-ups
10 push-ups
15 squats

EMOM 30

Completed 25 rounds

it got hard at around round 20
especially air squats since my IT band is killing me

strength
3x3 push jerks 70kg (3 mns b/t sets)

WOD
5 rounds for time of:
10 pullups
10 T2B

i started doing it as, on the minute for 10 minutes 10 pullups-10 T2B but on the 3rd minute i realized this would not be possible, so i turned the workout into this above!

With THE Adam Burke

C&J 3x1 "Heavy"

83% - 205 across, went for 225 - failed x3

Fran - PR at 5:11

Heavy Back Squats:

1x1 heavy - 295#
2x2 heavy - 275#

STRENGTH
'Gwen'
15 C&J for load 50 kg

3x3 squat cleans 80 kg (3 mns b/t sets)
reps were completed unbroken

WOD
For time:
12 thrusters 40kg
12 box jumps (71cm)
9 thrusters 50kg
9 box jumps (71cm)
6 thrusters 60kg
6 box jumps (71cm)

my quadriceps were pretty fatigued from the c&j and squat cleans! 1st set of thrusters was unbroken, 2nd was broken to 6-3 and the 3rd to 3-2-1 with a failed last rep!

Pre-WOD:
-3X: -5 Power Squat
-5 Snatch Balance
-5 O/H Squat
- 5 Push Up
- 5 Dislocations (PVC)

OTMEM for 10 Minutes:
-1 Snatch + 2 O/H Squats (stayed at 95 lbs...need to improve)

2 Rounds For TIme:
-50 II Unders
-25 KB Swings (70#)
-50 Air Squat

5 rounds

5 - Deadlift @185
5 - Double KB swings @ 53
10 - pullups
10 - GHD
20 - Double Unders

21 Front Squats (FS) #185
100M Run
15 Front Squats (FS) #185
100M Run
9 Front Squats (FS) #185
100M Run

PVC pipes

5 Power Cleans (53#)
10 Sit Ups
15 Walking Lunges

5 Rounds for time