21-15-9

Power Cleans (135#)
Ring Dips

Warm Up:
Do your thing

Mobility:
Shoulders (bands, pain ball, pvc)

Max Effort:
1 RM Shoulder Press
141 lb. (+1 lb. PR)

Dumbbell Shoulder Press
5x 5 @ 35 lb./arm

MetCon:
3x
4 Minute AMRAP
10 Ground to Shoulder 95 lb./65 lb.
30 Double Unders

Rest 01:30 between rounds

Pre-WOD: 7 X 2 Hang Clean
Worked up in 10lbs increments to 185lbs

For Time:
--5 Squat Clean (as heavy as possible)
-25 Pull Up
--4 Squat Clean
-20 Pull Up
--3 Squat Clean
-15 Pull Up
--2 Squat Clean
-10 Pull Up
--1 Squat Clean
--5 Pull Up

Front Squat
3-3-3-2-2-2-1-1-1

225

Find your 2RM or heavy double Touch and go

“Filthy 50″

For time,

50 Box jumps 24/20 (MOD step ups)

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions (MOD 45# good mornings)

50 Wall balls 20/14

50 Burpees (MOD Zero count Preggo)

50 Double unders

5 rounds:

15 kettlebell swings, 15 lbs
15 push-ups
15 walking lunge steps

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Time: 41:27

50-40-30-20-10

ab mats
double unders

20-box jumps
20-push press 95#
20-burpees
20-kb swings 55#

3rds