15 Minutes - AMRAP

5 Muscle Up Burpees (OR 5 burpees then 5 pull-ups)
25 KB Swings 50/35 (I had to do 20)
50 Dubs (OR 100 Singles)

10 Min EMOM - OHS

400m walking lunge w/ bar

5 rounds

5 Deadlifts 115#
25 sit ups

9:47

For time complete 5 Rounds of

20 barbell push press (20kg/15kg)
20 Wall Balls (9/7)
20 Double Unders

Warm Up
10 TGU's each hand

WOD
For time
30 clean and jerks (135/95)

Post WOD:
2 x 200m farmers carry- 70lb kb

Did 2 rounds of Grace with 5 minutes rest in between rounds. 2:25 on 1st and 2:39 on 2nd.

Pre Wod

Take 15 min to practice snatch movement

WOD:
For time
30 snatches (135/95)- 135

Endurance
6x300m Runs @ 65-70% (2 mins rest)
64s - 66s - 65s - 65s - 63s - 63s

The goal was do to all of them in about sixty four seconds.

130 min
Warm up EMOM12 + 18 m HSW
1.Gymnastics
A. Ring muscle up practice
- RS
- TWB
- HTW
- MU as. 1
B. E2MOM46: MU x 1
- 5 fails
- 18 MU
- Total of 19 MU

2.Weightlifting
A. Jerk from rack 1 RM

B. Jerk dips 3 x 3 @ 100-110% of A)
3 x 3 x 67.5 kg

3.Gymnastics strength
A. 4 sets:
5-8 Russian dips
10 Feet elevated Bulgarian ring row
- Not done

53#KB Turkish Get-up - 15 each arm
70# - 1 each arm

Row 500m - 1:41
rest about 2-3 min
30:30 intervals x 4
rest 3-4 min
Row 500m - 1:44