Strength: Snatch work

3 Rounds for time:
3 Squat Cleans @ 225#
20 Double Unders
10 Deadlifts @ 225#
20 Double Unders

For time (but not really for time)

50 rounds of:
1 deadlift @ 65% of your 1RM #210 (I did #135)
1 HSPU (Did hand release pushups to help alleviate some pain in my shoulder- sprain)

3 rounds of:
Burpees
Power Snatches (75/55) 12lb bar so I'd feel like I'm lifting - stupid deltoid sprain grumble
Box Jumps (24"/20") (Did 18" step ups)
Thrusters - 12lb bar
C2B Pullups

5 minutes per round, 1 movememt each minute.
1 minute rest between rounds.

3rds
1min Deadlift @ 225# (19,19)
1min rest
1min Body Squat (30, 30)
1min rest
1min HRPU (27, 27)
1min rest
1min Chest 2 Bar (16, 16)

500m row in 2min

EMOM7
2 squat snatch, 85% 1rm. Then rest 2 min and perform 1 snatch at 96%(175).

AMRAP12
50 du
7 burpees

every round increase the burpees by 7, so on round 2 do 14 burpees, round 3, 21...

5 rounds + 18 burpees

 AMRAP 12 min:
5 thrusters 95/65
10 wall ball 20/15
5 back squat (same bar as thruster)
10 KB Swings 53/35
Post rounds: 5 + 1 rep
RX

1 minute max rep x 3 rounds
Burpees
Power snatch (75/55#)
Box jump (24/20")
Thruster (75/55#)
C2B pull-ups
1 min rest

For time:
50 Box jumps 24"
50 Jumping pull-ups,
50 Kettlebell swings (53#)
50 Walking Lunges
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions,
50 Wall ball shots (20 pound ball)
50 Burpees,
50 Double unders

Strength:
Sled work
4 rounds @ 135 lbs added to the sled. Unknown how much sled weighs, probably about 30-40 lbs. Rest as needed in between each round. We had four people, so rest was the other 3 peoples rounds.

1 round = 30 yd push then 30 yd pull back using a TRX trainer.

WOD
5 Rounds for time
Single arm DB push press right side, 8 reps @ 40 lbs
Single arm DB push press left side, 8 reps @ 40 lbs
Air Squat, 12 reps