Warm Up:
All skate -
Push Ups
Pull Ups
Snatch Practice
Squat Practice

Mobility:
Sit in squat
PNF Hamstring
Calves on Walls
PVC Pass-through

MetCon 1:
7x
7 Power Snatch 95 lb./65 lb.
7 Pull Ups

In between:
5 Lo-bar Back Squats @ 165 lb. (trying to get right hip flexor/IT band loose)

MetCon 2:
3x
10 Box Jumps 24"/20"
20 Russian Kettle Bell Swings 2 pood/1.5 pood
30 Sit Ups

Rest 1 minute between each round

Times:
11:59 for MetCon 1
7:13 for MetCon 2

Warm up
250 m row
10 push ups
10 single leg squats

Wod: 5x
4 Bear Complex
6 Burpees

Strength OH Squats
warm up - 45lbs - 10
115lbs - 5
135lbs - 5
185lbs - 5
205lbs - 3
225lbs - 1

WOD - 3 RDS 22:10
2- Back Squat @205lbs
4 - Hang Squat Clean @135lbs
6 - Deadlift @315lbs
8 - Push Press @135lbs
8 - Back Squat @205lbs
6 - Hang Squat Cleans @135lbs
4 - Deadlift @315lbs
2 - Push Press @135

15 box jumps
12 elevated rows
9 toes to bar

For Time
20 Thrusters
20 DL
20 Push Press
20 OHS
20 FS
(65/95)

25 Kettlebell (45 lbs)
200m
10 situps

20 Kettlebell
200m
20 situps
and so on for:
15 - 30
10 - 40
5 - 50
10 - 40
15 - 30
20 - 20
25 - 10

Metcon:

3 Rnds (I min max reps per station): WBs (20lbs), SDHP (75lbs), Box Jumps (20"), Push Press (75lbs), Row (calories = reps), I min rest

Reps - 342

As many rounds as possible in 15 mintes of:
30 Double Unders
15 Power Cleans (115/95)
30 Double Unders
15 Toes to bar

Pre-WOD:
1x20 Back Squat (Add 5% On Last Weight Used) 225#

WOD:
"Death By 10M"
- Minute 1 ... 10M Shuttle Sprint
- Minute 2 ... 20M Shuttle Sprint
- Minute 3 ... 30M Shuttle Sprint
... etc.
Until cannot complete shuttle run ladder within 1 minute cap.

completed 15 then got through 13/16

Post-WOD:
100 Sit Ups

10 rounds, start and finish WOD with 1 mile run
20-18-16-14-12-10-8-6-4-2x reps of:

Pull-ups
Burpees
Push-ups
Sit-ups
Squat