for time

Pre-WOD: 5 X 5 Front Squats, 95#, 105#x2, 110#x2

3RFT
400 Meter Run
21 Dumbbell Squat Cleans (45/25#)
12 Pull Ups (blue band)

5 rounds of 10 reverse incline press ups, 10 crunches on ball with medicine ball, 10 squat thrusters 2x 24lbs, 10 traveling lunges and 10 TRX pull ups

Split Jerk every 90sec

4 sets @87%
4 sets @89%
4 sets @91%

4 Handstand Push-Ups
8 Pistol Squats
12 Single Arm Snatch
AMRAP in 16 Minutes

5x4, 3s pause

OPEN GYM 2:00- 3:30

Tuesday 13th March

EMOM 35min (7ea):
1) 2 Mid-Hang Snatches
2) 30-Second Plank
3) 10 Lateral Bar Over Burpees
4) 5 Strict Toes-to-Bars
5) Rest

Post work to comments.

100 pull ups
100 KB swings
100 Double Unders
100 OHS

Not much I can say other than I struggled with ohs. Did my pullups in under 5 minutes, and finally synced a lot of du's together. Made it to overhead squats at 16 minutes and I finished at 33, so do the math! I see where I need work. All in all, so pleased I finished before the time cap!

7-7-7-7-7
Seven rounds of 7 reps of
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
You cannot set the bar down until you have finished a complete round

115-125-135-145-155