Tabata Push Ups (8 rounds, lowest was 8 reps)
Rest 30 sec
Tabata Squats (8 rounds, lowest was 18 reps)
Rest 30 sec
Tabata Sit Ups (8 rounds, lowest was 12 reps)

1 Rep Max Power Snatch - 115#

20 minutes AMRAP
10 Push Press - 115#
10 KB Swings - 53#
10 Box Jumps

Modified: 85# Push Press, 40# KB Swings

130 min

Skill: BMU practice for 50 min
12 bar muscle ups

1.Weightlifting
A. Snatch from blocks (knee) – (12 to 15) x 2 @ 65+%, go every 60-90 seconds.
35 35 35 / 37,5 37,5 40 / 40 - 42,5 / 42,5 42,5 45

2.Strength
A. Back Squat – 5 x 3 @ 83-85%, rest 3-5 minutes between sets

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Aamu: 70 min
Cycling for 70 min
24.0 km
129/151
21.2/36.3 km/h

Ilta: 120 min

1.Skill: ring MU practice for 60 min
Progressions
11 muscle ups

2.Conditioning
A. 4 x (5 minutes work : 2 minutes recovery)
(1) – For max reps, Wall ball @ 9/6kg (20/14lbs) > 10 lbs, 4*15 reps
(2) – For max reps, Power snatch @ 35/25kg (75/55lbs) / 4*10 reps
(3) – For max reps, Box jump, 24/20″ / 4*15 reps
(4) – For max reps, Push press > T2B, 4*10 reps
(5) – For max calories, Assault bike or row / 11 10 11 11 cal AB

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

21-15-9
Bench Press - 190#
Pull-ups

75 Sit-ups for 2:53

Modified: Bench Press 115# for 21/15, 105# for 9

Back Squat
5, 5, 5, 5, 5

Time=1:25

21-15-9
Bench press (175#)
pull ups

Pushups- 13 13 13 12 9 7 6 4
Situps- 17 15 15 15 15 14 13 12
Squats- 18 17 18 18 18 18 18 18

Score- 77 + 116 + 143 = 336

There is no description for this WOD as it is stat.