WOD
4rds of this for time:

2rds of this:
5 Push Press (135/95 RX) (75 lb)
7 Goblet Squats (70+/50+ RX) (blue)
10 Toes to Bar

Then:
2rds of this for time:
5 Split Jerk
7 Goblet Squats
10 Toes to Bar

WOD
6rds of this for time:

20 DU's (100 singles)
15 KB Swings (1.5/1 pood)
200 M Sprint

Pre-WOD:
5x2 Strict press (135, 135, 145, 145, 150)
5x2 Push press (175, 180, 185, 185, 195)

WOD:
Choice of Isabel or Rendy

Isabel -
30 snatches for time, 135/95
- first 10 reps with 115, focused on correct technique before adding weight.
- last 20 reps with 135.

Randy -
75 power snatched for time, 95/55

Post WOD:
Sit-ups - Weighted then Unweighted
15, 10, 5

For time,

Run 400m

40 Wallballs 20/14

Run 300m

30 Wallballs

Run 200m

20 Wallballs

Run 100m

10 Wallballs

Afterbash- Group mobility: Hips and low back

3 rounds for time of:
Run 400 meters
40 Pull-ups
25 Push-ups

21-15-9
Dumbbell Thrusters- 25 lb
Pull ups

Deadlift 5-5-3-3-1-1-1 (65-75-85%+) Got to 145 (pr is 150)

Then,

21-15-9

Deadlift 225/155 (MOD 100#)

OHS 135/95 (MOD 35#)

For time,

Run 400m, 40 Wallballs 20/14
Run 300m, 30 Wallballs
Run 200m, 20 Wallballs
Run 100m, 10 Wallballs

Afterbash- Group mobility: Hips and low back

Second time using the 14# wall ball!

“Cindy”

20min AMRAP

5 Pull ups (MOD: Green Band)

10 Push ups

15 Squats

16 even

Split Jerk 5x2, 145
3 Rounds
10 Push Press, 95
20 One Legged Burpee (10 each leg)
30 Abmat Situps