Annie
50-40-30-20-10
double unders
sit ups
10 min cap. Must try double unders. 1 min cap for double under attempts.
9:34

9-15-21
snatch grip deadlifts (85#)
bar facing burpees
6:29

medicine ball clean
Push press

Strict Press 8x3 #95-8, #125-5-3, #125-5-3

WOD: 3 Rounds

10 Wall Balls #30
10 K2E
20 DU
10 (L&R) Band rotations (Core) 3 Pink
7:05

Triceps (Skull crushers & burnouts) #63
8x3

For time of :

100 Kettlebell swings 1.5 pd / 1.0 pd
100 Push-ups
10 Snatches 135 lbs / 95 lbs - 75#

Tabata Medball cleans 20 lbs / 14 lbs
Tabata Knee tucks

Completed 11 and 12 using a 16# ball

then

Back Squat

5-5-3-3-3-1-1

PR 160#

Snatch Complex for 6min @ 115#

"Nate"
20min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swing 2pd

Back squat 3 x 7 reps
225-225-225 (5 reps)

Bench press 3 x 5 reps
185-185-185

Deadlift 1 x 5 reps
255

Warm Up: 800m run, 20 quick toe touches, 20 slow x2

Strength: deadlift
3-3-3 133lb

Met Con: “Grace”
30 clean & jerks (135/95) 73lb

Mobility: foam roll low back, hamstring mob w/ lax ball, partner forward fold

Deadlift
Row
Clean
Squat
Push Press

30# DBs

Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H Squat
(Started with #50, increased to #55 after 2 minutes)

WOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU
(Started at #55, decreased to #50 after 4 rounds.)
Completed 7 rounds and 4 squat snatches