Strength/Skill
Pause Back Squats
10 x 3 @ 65% of 1RM
3 sec Hold at Bottom
1st 3 Sets are Warm-up to your 65%

WOD
AMRAP 12
30 Front Rack Lunges 115/85
20 Pull-ups
10 Burpees

10 min AMRAP

Back Squat 60% of max (185) 1 min on 1 min off

This was a hard one to start the day with.

For time,

800m Run
30 Burpees on a plate
1 rope climb

800m Run
30 Burpees w/ tuck jump
1 rope climb

800m Run
30 Burpees on a plate
1 rope climb

Skill: Rope climps

For time,

Using 1 bar

15 Thrusters 135/95 (MOD: 65#)
21 Chest 2 Bar (MOD: purple band)

12 Thrusters
15 Chest 2 Bar

9 Thrusters
9 Chest 2 Bar

Split Jerk - work up to a heavy 1 rep (98# bar)

+

30sec Burpees
30sec rest
30sec hand release pushup
30sec rest
30sec DB shoulder to Overhead (Used 20# DB)
30sec rest
3 Rounds

Plus Tabata abs for fun

Each 1'30'' 6 rounds of:
1 Power Clean
1 high hang squat clean
1 hang squat clean
1 squat clean
Then 2 RM Squat Clean(hice 2RM con 70 kg y 1RM con 80 kg)
WOD
AMRAP 10
5 squat clean 60kg
10 c2b
15 burpees over bar
(hice 3 rondas + 3 squat clean = 93 reps)

A. Squat Snatch build to max in 15min
+
For time:
10 Squat snatch @ 65% of A
10 Squat snatch @ 70% of A
10 Squat snatch @ 75% of A
10 Squat snatch @ 80% of A

A. 245
+ 15:16 (160, 170, 185, 195)

10 Burpees
15 Squats
15 Knees to chin

Do as many rounds as possible in 20mins.

18 x 100m; rest 30 sec

Wendler:

Bench Press - 5x215, 3x 245, 1x270
Hang Cleans - 5x185, 3x205, 1x230
Deadlifts - 5x365, 3x415, 1x455

Double Unders -30 reps between each set - 30x9 =270 reps