SKILL:
One-Arm Kettlebell Snatch

CONDITIONING WOD:
21-15-9

Bear Complex (95/65)*
Box Jumps (24/20)

• 1 Rep of the Bear Complex: Power Clean-Front Squat-Push Press-Back-Squat-Push Press
• there is a 3 Burpee penalty on the spot if the bar is dropped, hands leave the bar during the set, or if you drop to your knees during the set

WARM-UP:
2xSuicide Runs (10, 20, 30, 40 Yards)
Burgener Warm-Up (as a class)

SKILL:
Junkyard Dog Warm-Up (With a Partner)
WOD:
10 Minute AMRAP (AMRAP 1: 6 Rounds 4 F.S.)
6 Deadlifts (115/75)
4 Front Squats (115/75)
2 Squat Cleans (115/75)
Score: Total Rounds
(no rack is allowed)

Rest Exactly 3 Minutes

10 Minute AMRAP (AMRAP 2: 93 reps)
Buy-In: 20 Pull-Ups (20 Pull-Ups are done ONCE)
Then Infinity Ladder (1,1,2,2,3,3...):
Hang Power Cleans (115/75)
Ab Mat Sit-Ups
Score: Total Reps

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings (53#,35#)
10 box jumps (24",20")
10 HR push-ups
10 sit-ups

Back Squat 5-5-5-5-5 (45x5, 65x5, 85x5, 90x5, 95x5)
Then,

Using ONLY 1 bar

2 Rounds
Run 200m
30 Back squats 135/95 (MOD: 75#)
400m Run
20 Box jumps 20in
Run 200m
10 Push jerks 135/95 (MOD: 75#)

25:57

Dropped the barbell 2 times both rounds of squats. SO heavy! 2nd round of back squats I did 10, 10, and 10. Was able to get through the push jerks unbroken (push pressed most of them).

Strength:

OH Squats - different rep schemes - weights - 65, 95, 105, 125, 135

Metcon:

10-20-30-40 reps: P Press (65lbs), DUs, Ring Rows, L-Holds (seconds)

Time - 17:30

Strength / Skill - 5 rounds for load and quality, not time:
Deadlift x 5 @ 75%
Handstand Practice (chest-to-wall, back-to-wall, freestanding, walking, one-arm)

WOD

3 rounds for time:

“American” KB Swing (70/53#) x 10
Toes-to-Bar x 15
Air Squat x 20

187; RX

Warm Up: 5:00 jump rope, presquat hip opener, 10 air squats w/ :10 bottom hold

Strength: back squat
5-5-5+, then 1 set AMRAP @ 70% day’s weight (123) (10)

Met Con: 4 rounds for time
200m run
5 squat cleans (185/115) (73)

Mobility: pigeon pose, partner foam roll calves

Squat, Bench, Row

Warm Up: GHD Complex 8X3

Current Weights: 255, 200, 125

Squat, Bench, Row

Warm Up: GHD Complex 8X3

Current Weights: 255, 200, 125

"The Chief"

Max rounds in 3 minutes of:
135 pound ( 50 kg ) Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4-4-4-4-5