50x Single Strict Treadmill Rows
4x15 Bent Row with 2x40# DBs
Curls - 3x8 w/ 2x35# DBs

DB Bench - 3x15 @ 2x25# DBs
10x25 @ 2x35# DBs - kept unbroken until set 7 - then 20/5

15-1 Push Up Ladder - hands on DBs, Feet on Bench

10-1 Jack-Knife Ladder

Deadlift

6x3 front squat, 6 back squat
50 KB swings 1 pood
30 urpees
30 CTB pullups kipping green band
30 burpees
50 KB swings

30min wall ball
6x3 pullups 1 min rest smallest band
3 rounds of
28 goblet squat 1.5 pood
28 single arm press 20lb
28 step ups
28 ball slams
28 lunges 65lb

Strength: Clean, 3-3-3-3-3 (75%) WOD: Run 800m 50 wall balls Run 800m
Cleans: 135#
Slam balls for Wall balls
9:41

WARM UP
5 Rounds NOT for Time
20 Skip
3 Burpee

OTM 12
1 Muscle up attempt (Quit after 5...not even close)

FOR TIME
40 Burpee
10 Snatch @ 65
30 Burpee
10 Snatch @ 75
20 Burpee
10 Snatch @ 85
10 Burpee
10 Snatch @ 95

16:35 PR

CS
Complete

Warm up
3 Rounds NOT for time
7 Pushups
10 KBS (1 pood)
7 Ring Rows

Shoulder Press
From 120
75% x5x1
85% x3x2
95% x1x2 (+)

AMRAP 15
12 KBS (1.5)
9 Power Clean (115)
6 Ring Dips

Rounds: 4+12

CS

WARM UP
3 Rounds NOT for Time
5 Dead Lift @135
10 Double Unders
Yes

Dead Lift 5/3/1
75% x5x1 @ 210
85% x3x2 @ 240
95% x1x2 @ 265 (4 on last round)
Yes

ANNIE
11:05 PR

1 round
50x Squat jumps
10x knees to elbows
40x Squat jumps
20x Red Band Push-ups
30x Squat jumps
30x Sit-ups
20x Squat jumps
40x Pull-ups
10x Squat jumps
50m Bear crawl

Done in a fasted state.

21-15-9 Reps for time of:

Clean #135
Ring Dips