Pre-WOD:
-work up to a heavy Jerk

WOD - For Time:
-60 Burpees to Target (6" above reach)
-30 Thrusters (#115/75)
-15 Muscle Ups (mod: ring dips)

Post:
3 X 1 minute weighted planks

a) for quality
1­-2-3-4-5-4-3-2-1
1 DB Burpee, 1 DB Hang Squat Clean (55/40)
2 DB Burpees, 2 DB Hang Squat Cleans
3 DB Burpees, 3 DB Hang Squat Cleans...

b) EMOM 10
O: 1 Hang Power Snatch, 1 Hang Squat Snatch
E: Max effort set of clapping push­ups
up to 135 on snatches
10 dynamic (hands and feet) push ups

c) 5 rft
300m Row
:60 Plank Hold
no break plank hold
11:10

245 Imported.

5k recovery

1 squat clean
10 HSPU
2 squat clean
9 HSPU
3 squat clean
8 HSPU
Etc...
Then...
Max sit ups in 5 mins = 124
Row 1000m

9-15-21 Thrusters (40k) and Pullups

7:38mins

Shoulder Press
3 x 3 @ 60k
1 x 10 @ 47.5

45 burpees

20 20k KB snatchs (10 each arm)
10 slooow dive bomber pushups
20 20k KB snatchs (10 each arm)

10minute AMRAP
5 pullups
10 pushups
15 situps

(8 rounds and 5 situps)

Front squat
5 x 3 (60k,65,70,75,77.5k)

a) 3 rnds
:45 :15
ghd back extensions
strict ab mat sit ups
kb chop left, 16kg
kb chop right, 16kg
6, 8, 24, 24 each round

b) 5-4-3-2-1
dl
thrusters
95-115-115-135-155

c) front squat 3x5, +2-5
225#
3x10 chin ups

14.3
amrep
10 dl, 135
15 box jumps
15 dl, 185
15 box jumps
20 dl, 225
15 box jumps
25 dl, 275
15 box jumps
30 dl, 315
15 box jumps
35 dl, 365
15 box jumps

133 (3 dl at 315)