snatch @ 105 lbs EMOM
2-2-3-3-3-3-3

hb back squat @ 205 lbs EMOM
3-3-4-4-4-4-4

10 min met con
3 pull ups
10 sit ups
15 med ball slams
5 clean pulls @ 145 lbs
6 rounds

hang cleans @145 lbs EMOM
3-3-3-3-3-3-3

press @ 135 lbs EMOM
3-3-3-3-3-3-3

10 min met con
5 curls @ 60 lbs
5 ohs @ 75 lbs
5 bench press @ 135 lbs
7 rounds

For time:
135 pound Thruster, 15 reps (Subbed for 115 pound)
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Attempted the 135 prior to starting with a 2RM max, had to scale down to 115 pounds, which was still a challenge and took 3 or 4 goes to get all 15 reps. Will definitely do this WOD again though and try and get up to RX weight!

Run 4.7 miles (Merrifield 5 mile)

Class will be at 4:30 on Monday:

Skill:
20 min to establish a 1RM (alternate between) :
Split Jerk
and
Weighted Pull up

Conditioning:

"Buy in"
1-5 wall walk burpee ladder (1 wall walk 1 burpee, 1 wall walk 2 burpees,...)

-Then -

Three rounds for time of:
10 Toes to bar
10 power snatch (95/65)
10 box jumps (30"/24")

Extra credit:
Accumulate 2:30 in L sit

“Grace”

For time

Clean & Jerk 30 reps #135

56 HRPU @mod Preggo box push ups
56 KBS 1p
56 Walking lunges
56 Slam Balls 20#
56 K2E
56 Wall Balls 14#

I think I did this in 24ish or 26ish minutes

5 Wallballs #20
3 HSPU
1 Power Clean #185

30 rounds for time

Four rounds for time of:

10 Snatches 115 lbs / 80 lbs - 70#
100m Walking lunge with overhead weight 45 lbs / 35 lbs - Rx

"Tabata This"

Kettlebell swings 1.5 pd / 1.0 pd
Squats
Pull-ups
Push-ups
Sit-ups

12+15+4+11+12