4 Rounds, every 5:e minute
25 cal row
16 ctb
9 strict def. hspu

• 3-3-3 of:
BB Back Squat 70% 5RM

A:
Skill Primer
Tall Snatch, BTN Snatch Grip Push Press & OHS (5-8 sets x 2+2+2)

B:
Power Position Snatch & Hang Snatch
(8 sets x 1+2 / 60%-70%)

10-8-6-4-2
KB thrusters + pull ups
(Strickt/scaled > pull ups 5-4-3-2-1)

50 dl
50 burpee
50 wb

Good WOD today, 10 rounds, I go you go, 5 wall climbs, 5 x 115lb push press, 5 strict ring dips. Movements must be unbroken. Me and Jonesie nailed it👍

5 ROUNDS
-8 Deadlifts
-8 Ring Dips / Push-ups
-50' Walking Lunges
-18 Wallballs
1 MINUTE REST

RX 165#/115# & Push-ups & 20#/14#
RX+ 225#/155# & Ring Dips & 20#/14#

a: front squat; 1min pause in the bottom (x2)
b: x 22 @ 60%
C: x 40 @ 40%

AMRAP 15:
12 Box Jumps (30/24")
9 Power Snatch (135/95#)
6 Bar Muscle-Ups

3 rounds:
1min wallballs 20/15lbs
1min alt DB snatch 20/15kg
1min box jumps
1min push press 30/20kg
1min row for calories
1min rest