WOD:
15 minutes to get to a 5RM Deadlift

(i don't recall this right now i'll check when i get to the gym Monday - I think it was 275#)

Then:
10 Rounds
3 Squat Clean 155#
6 Box Jump 24″
9 K2E

Team WOD:

1 member runs to the hill sprint and back then tags team member doing the AMRAP

20 min AMRAP
5 pull ups
10 push ups
15 ABMATS

I was partnered with Ed and had a great time!

We tied for the top male RX team at 17 rounds + 1 rep!

2 hour session with Coach Mongo at CFW

Was entirely skill based for the snatch and ended up hitting a PR with my position 2 snatch at 155#!

Bench Press 1 RM

30 American Swing 24/16kg

30 Box Jump

30 Hang KB Snatch 24/16kg

30 Box Jump Overs

30 Hang Squat KB Clean 24/16kg

90DU

*180SU

TC: 14min

perform rounds of the following:
10 (5 each leg) single leg weighted deficit lunges with rear leg elevated
DB Bench press 6-8 reps
5 strict pullup + 5 Toes to Bar (strict)

5 rds

5 Push press 70/50 kg (70 kg)
10 Wall ball
10 Bar over burpees

5 x 5

WOD:
12 Minute AMRAP

-15 Hang Clean (95/65)
-15 Hand Release Push Up
-15 Toes to bar.

10 cleans

10!
medball clean 40lb
ring dips
amsu