Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Tok push ups på vektskive.

1. Snatch PP - 205
   Quickly work up to a heavy single

2. OHS - 195
   Quickly work up to a heavy single

3. Snatch Balance - 175
   Quickly work up to a heavy single

4. Hang Squat Snatch - 175
   Quickly work up to a heavy single

5. Front Squat - skipped (GoRuck Saturday)
   3x1 - at your 2RM from Tuesday

6. 7 Rounds: ( subbed a DU Ladder - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5)
   Minute 1: 2-3 Rope Climbs
   Minute 2: 10 1-arm DB Push Press, 70/50 - 10 with right arm then 10 with left (20 total per round)
   Minute 3: 3 Deads - climb to a heavy set.

This is a 21 minute workout. On "go" do 2-3 rope climbs and rest the remaining part of the minute. At the next minute mark to 10 DBPP with right arm, then 10 with your right and rest the remaining time in the minute. At the next minute do 3 heavy deads and rest the remaining part of the minute. At the next minute mark start the 2-3 Rope climbs again and continue.

Do a snatch at 0:00, 0:40, 1:20, 2:00, 2:40, 3:20, 4:00, 4:40, 5:20, 6:00, 6:40, 7:20.

Final rep @ 145

Also matched my PR after the WOD with a 150 snatch.

Worked on cleans... hit 295 but felt harder than I would have liked. My legs are still sore. 315 was a no go...

WOD:
50 cal row
40 push presses (75/45)
30 burpees
20 TTB
10 snatches (75/45)
- Rest 1 minute -
10 snatches
20 TTB
30 burpees
40 push presses
50 cal row

• Time 18:55 (with 1 minute of rest included). This was a fun one!

Warm Up:
2x
2 Strict Pull Ups
4 Ring Dips
6 Tire Flips
10 Sit ups
12 Sledgehammers

Mobility:
PVC Pass-through
Shoulder work (bands, pain ball, kettle bells)
Pain ball v. feet

Max Effort:
Barbell Row
1-1-1-1-1
135 lb., 165 lb., 175 lb. (f), 175 lb. (f), 165 lb., 155 lb.

Bench Press
3-3-3-3
165 lb.

MetCon:
7 Minute AMRAP
7 Push Press 95 lb./65 lb.
7 Weighted Sit Ups 45 lb./25 lb.
12 Russian Kettle Bell Swings 2 pood/1.5 pood

Tally:
5 + 5 Push Presses

3 miles with grade

Stop and drop for some push ups, flutter kicks, and squats along the way.

Other Tac Staff set up for an Ambush/Active shooter of the class to see what they would do. Man those AR-15's with blanks are realistic. :) good times..

End with 3 set hill sprints.

Workout 1
3 Rounds For Time: (12 minute time cap)
• 21 Hand Release Push-ups
• 12 Box Jumps (30″/24″)
• Outdoor Run
(Time 8:32)
Rest 8 minutes
Workout 2
(5 minute time cap)
50 Sit-ups
Then AMRAP Wall Ball Shots (#20/15)
(100 wall balls completed)
Rest 10 minutes
Workout 3
“Grace” (6 minute time cap)
30 Clean & Jerks (#135/95)
(Slow 3:13)

M/ 38/ 137 lbs/ 5'-6"
I warmed up pretty well.. I was not mentally into working out
I was thinking of full squat snatching because I didn't really have the focus for a longer chipper really, and I was just not into it too mentally.. I thought that by at least warming up doing snatching it would get me more into working out. (I used 60, 70 & 80 lbs each for 5 reps from high hang and from ground and using full squat snatch and to partial power snatches... to test full ROM, etc.)
I started doing snatching for 5 reps and then doing 15 DUs
I used:
95, 105, 115, 120 (I only did 2 + 1 poorly at 120).. I wasn't as mentally focused as I needed to be.
I thed did jerk from the rack:
135 PJ x 5
145 split Jerk x 5
155 SJ x 5
165 SJ x 3
170 x 1

Post WOD I did Annie in about 4:30
I took a nice steam after everything... felt good to do that.

Buy in:
Find 1RM Snatch & C&J no more than 3 failures at 1 weight)
Snatch:135x3, 165, 175, 180 (failed 2x), 185, (f1x), 190, 195, 200 (failed 2x) 10# PR
C&J: 185, 235
Cut short to get WOD in.

WOD:
100 DU's
25 wall ball (20#)
75 DU's
25 wall ball
50 DU's
25 wall ball
6:50
Rest 1 minutes then

2 minute ME airdyne calories
38

MetCon:
30 Wall Balls
21 Power Snatches 95 lb./65 lb.
30 Wall Balls
15 Power Snatches 95 lb./65 lb.
30 Wall Balls
9 Power Snatches 95 lb./65 lb.

And for some extra fun:
The Gauntlet:
9 Chest to Bar Pull Ups
8 Box Jump Overs (24″/20″)
1 Rope Climb (~15’)
20 Sledgehammer Swings (8 lb. hammer)

Gauntlet Time:
01:57

And because that was not enough fun already, there was some of this …
Box Squats with the Safety Squat Bar*
3 reps at 215 lb.
3 reps at 235 lb.
3 reps at 235 lb.