Hang Power Clean 3.3.3 3@115 1@125

Then:

15 min AMRAP 7rds had to sub the lat box jumps

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

Amrap 12

• 3 bar muscleups
• 6 clean and jerk 60kg
• 12 ghd situps

hang snatch pull

5 x 5 , 100-110%

3 RFT
10 Dead Lift (RX1-275/185# RX2-225/155#))
50 II Unders (1:1)
10 HSPU
50 II Unders

Post
3min Total Plank
1min Total L-Sit

I was out sick all last week.

Been on vacaton this week.

Felt like i was realapsing into a sedintary lifestyle and it repulsed me. So today i got my crossfit on.

pre WOD:
400m run
30 bench dips
30 mountain climbers

WOD:
21-15-9
pushups
situps
squats

2 min sjip

2 RNFT (not for time)
16 kb swings 50%
12 WB
8 push-ups
4 pull-ups

2 min assault bike

3 K row for quality

TC 15 min

In teams of 2
30 min running clock

1600m Run (200m intervals)
2000m Row (200m intervals)
1600m Run (200m intervals)

Immediately into

30 Clusters @40kg
30 Clusters @50kg
30 Clusters @60kg
Max reps @70kg

For time:
10-20-30-40-30-20-10 ft. UB hs walks

rest 5 -10 min

3 sets of Legless rope climb clusters
1.1.1 - 15 sec. rest b/n each climb
*3 min. rest between sets

50 GHD
100 Walking lunge 20 kg overhead
100 ab-mat sit-ups
100 deadlift bw (80kg)

Timecap 20min