30 Wallballs (20lbs/14lbs) (all to 10 ft)

Row 300m
30 Box jumps (24")
30 ABMat Sit ups
30 DB Push press / Push jerk (40lbs/25lb)

30 Deadlifts (225lbs/135lbs)

7 X 3 Front squat (95, 115, 125#)

WOD
12min AMRAP
3 Hang power cleans (115#)
6 Burpees
9 Air squats

7 complete rounds plus 3 Hang cleans

This one was about a year in the making - hit a plateau about 9-10 months ago and just could not break 180 lb. - until today.

Warm Up:
Start Bench Pressing

Mobility:
Kettle Bell Shoulder Work

Max Effort:
1 RM Bench Press
190 lb. [PR +10 lb.]

3x 5
Weighted Strict Pull Ups [25 lb. vest]

MetCon:
3x
10 Push Press @ 95 lb.
20 Leg Levers
10 Kettle Bell Snatch @ 1.5 pood

15 Minutes to Find Max Box Jump Height (1 step)

WOD: Clean, Jerk!
10-9-8-7-6-5-4-3-2-1 (50% BW)
Power Cleans
Push Jerks
Push-Ups

25-20-15-10-5

Pull ups (MOD: Green Band and Blue Band towards the end)

Wallballs 20/14

Double Unders

3 Rounds

20 Lateral box jumps(1 foot stays on box, hips extend at top)
20 Toes 2 Bar (MOD: K2E)
20 Slamballs 30/20

Afterbash:
Mobility Monday- Pecs and lats

Wanted to Rx but just couldn't get all those T2B. Did as many as I could at the start of each round then switch to K2E.

20 mins to find 1rm in the Snatch (55#)

Then,

4 rounds

9 Hang power snatch 115/75 (MOD 45#)

11 Deck squat burpees

Backsquat 5 RM

Fran
21.15.9
Thrusters 95#

Pull-up

After PR on front squat = 245lbs

50 push up
1 mile
50 push up
1 mile