5x Barbell Complex
-Deadlift
-Hang Clean
-Front Squat
-Push Press

95#-115#-135#-155#-135# (unbroken sets)

5 Rounds of:
12 KB swing at 50#
12 butterfly situps
(for time)

In Teams of 2, 4 rounds each:
- 400m row
- other person 15 burpees, then rest until person finished row

Push Ups + Straight Arm Hover Hold:
- 2 PU + 10sec Hover
- 4 PU + 10s H
- 2 PU + 10s H
- 6 PU + 10s H
- 2 PU + 10s H
- 8 PU + 10s H
- 2 PU + 10s H
- 10 PU

Max Wall Balls (9kg) - 3 rounds, 40secs on, 40 secs rest

In tema so two, 3 rounds each:
- 800m ride MAX effort
- 15 sit ups then rest until other person has finished ride

25kg Bar, 40secs on, 40 secs rest
- Push Press/Jerk
- Hang SDHP
- Back Squat

2mins max effort stair climber

2mins max effort run

" Tap "
5 Rounds For Time:
9 Chest To Bar Pull Ups ...grey band
12 Pistols ....assist with pole
15 Power Snatches (95, 65) ...65#

3-3-3-3-3 & (1 PR-105)
Front Squat

1-2-3-4-5-6-7-8-9-10
KB Snatch w/s
K2E
Front Squat (65/95)

Warmup
3x
* 4 pullups
* 8 kbs
* 8 squats

Bergener warmup with a clean grip

Strength
Clean complex x7 move up in weight for each set
Perform deadlifts, halt at take off position, do hang power clean, drop to hang and do hang squat clean. Return bar to ground and do full squat clean. That's 1 round. Repeat 6x
95/115/135/155/175/195/205

4mins to find 1rm of hang power clean.
225/245/255

Conditioning
ME 30in box jumps 90 seconds 27 reps
Rest 30 seconds
ME toes to bar 90 seconds 26 reps

WOD ---

Jerk 3 x 3
Push Press 3 x 3
OHS 1 x 5

Ryan L. --- Jerk 5 x 115, 5 x 135, 5 x 155,
Push Press 3 x 135, 3 x 145, 2 x 165
OHS 1 x 75, 1 x 95, 1 x 105, 1 x 105, 1 x 105

Aaron --- Push Press 3 x 135, 3 x 155, 3 x 165
OHS 2 x 115, 1 x 135, 1 x 135, 1 x 145, 1 x 155

THEN

Amy's Met Con
5 Rds for Time of --- 14:50
20 Lunges (10 e)
20 Push ups
20 Ring Rows
20 Plate Toe Touches

Ryan L.'s Met Con
3 Rds for Time of --- 9:50
25 Push ups
25 Hang Clean 75#
25 Air Squats

Pre WOD:
5x2 Bench Press (45-55-65-75-85)
1 max set @ 85 (3)

---

5 minute AMRAP
-20 DU's
-5 Burpees

1 minute break

5 minute AMRAP
-20 Airsquats
-5 T2B

Warm up
* 100 singles
* shoulder mobility

WOD
3 Rounds for time of
* 25 double unders
* 5 Muscle Ups

I was planning a rest day but with the weather very nice out, I was lucky enough to have a Jump rope and my rings in my car. So I put this together to just work on my double unders and keep working on my muscle ups. I chose not to string my muscle ups together to make sure I didn't tweak my shoulder during this wod.

Back Squats 3-3-3-3-3 Warm up with low weight, then use the same weight for each set of . Weight should be between 70-75% of 1rm.

Then;

15 min. AMRAP

200m run

15 SDHP 75/45

10 Kettlebell snatch 1.5/1p- 5ea arm

Then, immediately following WOD

Max time handstand hold

I did 225 squat fairly easily, and got 1:50 on the handstand. Just barely finished five rounds.

WOD ---

Jerk 3 x 5
Push Press 3 x 3
OHS 1 x 5

Amy --- Jerk 5 x 45, 5 x 55, 5 x 55, 5 x 65, 5 x 65
Push Press 3 x 45, 3 x 55, 3 x 65, 3 x 75, 3 x 75
OHS 1 x 45, 1 x 65, 1 x 65

Aaron --- Jerk 5 x 125, 5 x 145, 3 x 165
Push Press 3 x 145, 3 x 155, 3 x 165
OHS 5 x 95, 3 x 115, 2 x 135, 1 x 155, 1 x 175

Ryan L. --- Jerk 5 x 125, 5 x 145, 3 x 165
Push Press 3 x 145, 3 x 155, 1 x 165, 10 x 95
OHS 1 x 95, 1 x 105, 1 x 115, 1 x 115, 1 x 115

THEN
10 Min AMRAP
5 Push Press 75#
10 Hang Clean 75#
15 Back Squat 75#

Aaron --- 5 Rds + 5
Ryan L. --- 6 Rds