1-1-1-1-1 one rep. max.

Snatch work. Made it to 50#

Cleans, still on 30# but I can lift 55#

5x (400m Run, 20 BP's, 15 Bentover Rows (15#)

Perform 5-7 rounds of the following couplet. Use a weight that is challenging for the 5 reps (ideally BW or more)
try to keep pace and do EMOM
My goal was to use 135 lbs for OHS and 2 pood (70 lbs) for KB swings

21-15-9 reps for time of:
315 pound Deadlift
21 - 315
15 - 245
9 - 245
30" Box jump

1 minute work / 30 seconds rest
3 rounds
Count total reps

Burpee pull-ups
Wall ball shots
Kettle bell swings
Overhead squats
Push press

This was a fun workout! I heard some girl say "all these balls are sweaty" when they moved to the wall ball shots. LMFAO! If you only knew...

20min AMRAP of:

15m Handstand Walk
50 Split Jumps
500m row

Tabata Row --(6 cal.)
Rest 1 minute
Tabata Squat --(12)
Rest 1 minute
Tabata Pull-up --(4) rx kipping
Rest 1 minute
Tabata Push-up --(7)
Rest 1 minute
Tabata Sit-up --(10)

-The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
-Tabata score is the least number of reps performed in any of the eight intervals.
-Unit for the row is "calories".

Snatch pull (with straps): 5x3

Pre WOD
(SKILL WORK)
-Muscle Up Progression
-Toe to Bar strings (12 reps straight without an extra swing between reps!)

WOD
"Nancy"
5RFT
-400m Run
-15 Overhead Squats (95#)
(13:18 PR)