Shoulder Press: 5-5-3-3-1-1 65%, 75%, 85%

new SP PR 160!

rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

135/95

1-1-1 Power Clean @ 195
1-1-1 Back Squat @ 235 (knee issues)
1-1-1 Bench Press @ 175 (PR)
1-1-1 Dead Lift @ 355

90 double-unders
50 squats
50 sit-ups

5 rounds

30 Minute Time Limit

20min AMRAP
5 C2B Pull Ups
10 Ring Dips
15 OHS 95#

AFAP
For time:
100 Walking Lunges
100 Squats
50 Pull Ups
100 Push Ups
150 Sit Ups

Skill 6x3

Deadlift

ME
2115 9 6 3

Deadlift (185/135)
Slamball

BB Gymnastics
20 minutes to establish a 1RM Snatch. [115#]

Conditioning
4 rounds for time of:
5 Back Squats @ 250/165# [90#]
10 KB Push Press @ 24/16kg (1 KB each hand) [16kg]
15 Burpees

Warm Up:
2x
10 Push Ups
50 Single Jump Ropes

Work a weakness:
Handstand Push Ups
Pull Ups

Mobility:
Roll Glutes and Hamstrings
Hamstring Stretch

Max Effort:
1 Rep Max Dead Lift
315 LBs

MetCon:
100 Good Mornings (45 LBs)
80 Double Effing Unders (~4 minutes on this section)
60 Leg Levers
40 Squats
20 Wall Balls (30 LBs)
10 Knees to Elbows

4 Rounds
30 sec - Burpees (53)
30 sec - Dead Hang from Pull Up bar

2 min Rest

4 Rounds
30 sec - Squats (109)
30 sec - Planks

2 min Rest

4 Rounds
30 sec - Jumping Lunge (130)
30 sec - Rest

11 Burpees
23 Box Jumps
31 Grasshoppers

4 + 2 burpees