Lift
Thrusters;
3 x 40kg
3 x 50kg
3 x 52.5kg
1 x 55kg
2 x 50kg
3 x 40kg
60 sec rest
 
WoD
In 20 min window
Run 1 mile once, then
AMRAP;
9 Thrusters (40kg)
9 Ring Rows

Lift
Back Squat;
5 x 40kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg 
 
WoD
5 Rounds;
1 min Front Squats (40kg)
1 min Burpees
1 min Rest

Skill
Pull-up;
1 x 1
1 x 1
Practicing Technique

WoD
AMRAP 15;
9 Dead Lifts (70kg)
12 Hand Release Pushups
15 Box Jumps (24")

WoD
1. Tabata Sit-ups
2:30 Rest Run 400m & rest remaining time
2. Tabata KB Swings (16kg)
Run 400m + Rest
3. Tabata Burpees
Run 400m + Rest
4. Tabata Press-ups
Run 400m + Rest
5. Tabata Goblet Squat (16kg)
Run 400m

1. 9,10,7,6,5,5,4,6
2. 10,7,9,7,4,5,5,6
3. 3,4,2,2,3,2,2,2
4. 7,5,4,5,4,4,4,4
5. 8,5,5,3,4,3,5,6

AMRAP 20:00
5 Burpees
10 Air squats
15 ABMAT sit ups

17 rounds + 22 Reps completed

80,100,110,120,130
Backsquat x 3reps

Push Jerk x 3 reps
60, 70, 80, 90,90

P.clean 80,90,90,90,, 90

4 x 6 minute partner suffering stations

P1 deadlift x 6 (255lb axle bar)
P2 ab mat sit ups

P1 box jumps x 10 (24")
P2 wall sit

P1 suicide x 2
P2 plank hold

P1 HSPU x 5
P2 double unders

Mob:

Warm Up:

WOD 5 Round
12 Power cleans
12 Burpess
12 Box jumps

Lift: deadlift 5-5-5
(185-275-315)

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.

Skill: muscle up progressions

5 RFT
800m run
9 muscle ups

*Scaled 5 M.U.