Strict Press 1 RM

Pre WOD:
1 Rep Max Thruster 105#

WOD:
For Time

21-15-9
Thrusters (Rx 95/65)
40 yards of Prisoner Walking Lunges after each set.

WOD:

20 Shoot Throughs
30 Goblet Flip Squats (53#)
40 Box Jumps
50 Burpees

Buy In: Kettle bell work 25#
Cash Out: Pull Up work

WOD: 12 minutes AMRAP

3 Hang Squat Clean (135/85)
6 HSPU

Buy In: 2x7 Hang Squat Clean 75#

21/15/9

Box Jump 20"
Chest to bar pull ups (blue band after 9 kipped)
Power Snatch 45#

Cash Out: 50 sit up sprint

WOD
400 M Run - 25 HSPU (3 abmats)
400 M Run - 50 Pull Ups (blue band)
400 M Run - 75 Push Ups

Cash Out: 200 M 53# Kettlebells Farmer Carry

Pre-WOD: 5x5 bench press 95#

WOD:
21-15-9
Deadlift (115#)
Box Jumps (20")

5 rds for max reps:
- bench press (Rx body weight)
- pull-ups

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Used 75# & did pull up variations

16/10kip, 14/10ring row, 12/3 dead hang, 10/16 blue band, 10/butterfly skill work (2 in a row outta' 12)

AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

For time:
40 Abmat
Ring Dips, 21 reps
2 pood SDHP, 21 reps
30 Abmat
Ring Dips, 15 reps
2 pood SDHP, 15 reps
20 Abmat
Ring Dips, 9 reps
2 pood SDHP, 9 reps