Skill: Overhead Squat 3 sets increasing weight (45, 70, 95lbs)

Strength:
Back Squat 5 reps % of 250 max- 65%, 75%, 85% 10 reps

WOD:

5 Rounds for total reps:

95/65lb thruster, 20 sec AMRAP Did 6-7reps each round
Rest 45 seconds
Pull-up, 25 sec AMRAP 10+ each round
Rest 45 seconds
Burpees, 20 sec AMRAP 6-7 reps each round.
Rest 45 seconds

Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

135,155,135

“Helen”

3 Rounds

400m Run

21 KBS 1.5/1p

12 Pull ups

5 Sets of the Bear (7 reps == 1 set)

Clean
Front Squat
Press
Back Squat
Press

Increment weight in each set.

3 minute AMRAP w/ 1 minute rest in between exercises.

Exercises:
- Double unders
- Row for distance
- Front Squats @ 135#

Each exercise was scored as a separate event.
- 83
- 816
- 29

GTO Ladder
- 20 sec to complete lift
- 10 sec rest b/w lifts
- Weights start at 95#, go up by intervals of 10#

Failed 2x at 225#, couldn't get it cleaned 1st time, tried to squat clean 2nd time, just wasn't happening....

Alternating 1 minute rounds for 8 minutes of:
- Push sled w/90# across field (approx 25yds), w/ remaining time (from 1 minute) AMRAP Wall ball (20# MB)
- Push sled back across field, w/ remaining time AMRAP AKBS (53#KB)

Bench­mark WOD week!

Warm Up: Extended Joint Mobility

Work: Bench­mark WOD #2 -“Sian“
2,000M Row
500 single jump rope
2,000M Row
500 single jump rope
2,000M Row
500 single jump rope

Niles 5k

4 rds

5 Power clean 50kg
10 Ring dip
15 K2E
20 High box jump