Class is at 4:30 Monday:

Skill:
Snatch
Warm up to 85% of max then

EMOM X 10
1 full snatch @ 85% (70.5 lbs.)

Conditioning:
For time.

50 Double unders (uhhh, attempted them for just over a minute)

-then(no rest)-

4 rounds:
4 thrusters (135/95) did 1 round at 95, 1 at 85 and 2 at 75 unbroken.

8 box jumps (30/24) 20"
12 pull ups

-then(no rest) -
50 Double unders ....ran out of time. Couldn't do one anyway.

Run 400m
100 kb swings 55#
run 400m

12min AMRAP

10 Push Ups
3 Pull Ups (Green Strict)
10 Double Unders/30 singles (sore back so did 30 singles)

Total=7rds + 3 Pull Ups

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

5 Rounds

400m Run
21 Deadlifts 185/130 (MOD: 105#)

Time - 16:11

I wanted to Rx, but Dawn said this needed to be fast and to pick a weight where we could do the first 2 sets unbroken. Rounds 3-4 I broke into 11/10, Round 5 was 12/6/3. Still easing back into dead lifts, form felt good, no back strain.

For time:
20 KBS (35/53)
30 T2B
400m run

Did K2E.

7 RFT
10 SDHP (95/65)
10 Ring Dips

Red band, no rings. Need to work on dips.

Pre- WOD:
5x5 deadlift- went up to 295

WOD:
1000m row
30 HSPUs
1000m run

10 Minute Time Cap:
30 Front Squats (#135/95)
30 Pull-ups
20 Thrusters 135#
20 Chest to Bar Pull-ups
10 Overhead Squats 135#
10 Bar Muscle-ups (or Chest to Bar Pull-ups)

Windi / NPS Kelly / Oscar

120 KB Swings
120 Sit ups
120 Wall Ball Press
90 OH Walking Lunges with 10 lb