135 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 45 (singles)

2.WL
A. Lifting warm up: Jerk balance
- 3x5 @ light weight - 25 30 30 kg

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+1 for the day

C. Every 90 s. for 3-6 sets:
- Clean and jerk @ 85-90% of top set
- 57.5 kg

D. Segmented Clean deadlift
- 3x5 @ 105-110% of max of C)
- 65 kg

2x5, 2x3, 2x1

2x5, 2x3, 2x1

5x3 Bear Complex - 2 sets at 35#, 3 sets at 45#. Being very careful with shoulder after yesterday.

WOD:
15 min AMRAP:

9 deadlift (155#/95#)
12 hand release push-ups (on knees)
15 box jump (24"/18inch) (subbed step-ups)

Didn't realize this was the same Open WOD we had done previously. Rx'd weight for women was really 100#, not 95#. I did 100# on previous attempt. Beat previous by 9 step-ups, but not true comparison since weight was slightly different.

5 rounds + 10 box

5 Bar muscle ups
10 deadlifts @ 120kg
15 ghd sit ups

3 rounds

Narrow bench, Wendler week 2

Push press, Wendler week 2

"Gentle Flow" w/Samantha

6 min amrap
12 box over burpees
12 dead lift 80/55kg

WOD: "The Dirty Thirty"

For time:
30 Calories on the Rower
30 Barbell Thrusters (45/33)
30 Pullups
30 Box Jumps (20"/16")
30 Double Unders
30 Kettlebells Swings (55/35)
30 Situps
30 Wallballs (20/14)
30 Burpees
300m Farmers Walk (40's/25's)

Mod w/ 70# KB, 25# MB, and 45# DB