21-15-9
pull ups
box jumps 24
front squats 115

Nate

2 Muscle ups
4 hspu
8 kb swing @ 2pd

AMRAP 20 Min

21-15-9
OHS #95/65
Push ups
DU

10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

345x8, 315x2

10 Rounds (30 Reps)

then...

Glute Ham Raises
3 Sets, 5 Reps

Front squats
10x2

225x3, 215x7

5x5 back squat (125)

5 rounds of:
-10 toes2bar
-15 DB squat clean
200m run

SKILL/STRENGTH

Complete 30 strict ring dips in as few sets as possible.

WOD

For Time:
5 Power Snatch (65)
50 Sit-up
10 Box Jump
5 Power Snatch
40 Sit-up
10 Box Jump
5 Power Snatch
30 Sit-up
10 Box Jump
5 Power Snatch
20 Sit-up
10 Box Jump
5 Power Snatch
10 Sit-up
10 Box Jump

Time: 8:30

10 Rounds for Time

Sprint 200m

Odd Rounds – Pushups, Even Rounds Deadlifts

Rest 30 seconds between rounds

Odd Rounds: Sprint then immediately do 20 Pushups

Even Rounds: Sprint then immediately do 20 Deadlifts (93)

Score is total time to complete all 10 rounds include rest

Warm Up:
Wind Sprints

Practice OHS for 15 minutes then:

In 12 Minutes do the following:

3 rep max your OHS (105)

2 attempts at max reps pullups (26)

Push Press
3-3-1-1-1
135-145-155-160X-160X

155 - 5 lb PR

AMRAP 10:00

6 SDHP @ 95lb
9 Games Pushups
12 Box Jumps @ 24"

6 Rounds, 6 Reps