5X105
5X125
5X155

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work and a bunch of muscle up work.

Warm up EMOM for 6 mins
10 wall balls @20 lbs
5 medicine ball squat jumps

WOD - 6 RDs
10 push press @ 110 lbs
10 squats
10 sumo high pulls w/53 lb KB
200M run

4 RFT:
25 Abmat situps
25 Abmat back extensions

3 RFT
50 SDHP 45#
12 Deads 135#
12 Back extensions

Strength
Work up to 1 rep max clean and jerk
95x4, 115x4, 135x4, 155x4, 175x2, 195x2, 215x1

Practice
Double unders - 40
Thrusters @95
Row - 9:18 100 cals

5 HSPU
10 Pistols
15 Pull-ups

Finished 6 rounds exactly

2009 Chipper

15 power cleans 155lb
30 TTB
30 box jumps (30in)
12 bar muscle ups
30 dumbbell push presses 40lb dumbbells
30 double unders
30 pullups
30 burpees
100ft overhead walking lunge with 45lb plate overhead

15 min to work up to max snatch

made it to 160.

*** need to work on snatch with heavier weight!!

15 min to work up to max clean and jerk

made it to 205, too tired from last few days of workouts

Clean 2-2-1-1-1
[115-115-125-135(X)-135(X)-125]

Press
5X55
5X65
5X85

A bunch of handstand work

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side