10 --> 1 Pullup Ladder

WOD
Tabata : Ring Dip
Tabata : Air Squat
Tabata :Push Up
Tabata : Sit Up
Tabata : Burpee

Four rounds for time of:

Run 400 meters
25 pound Dumbbell cleans, 20 reps

15 min. EMOM:
Squat Snatch x 3 increasing to heaviest weight possible

Strength:
5x8 Good Mornings (increasing weight)
5x8 Bent Over Rows (increasing weight)

WOD: 3 RDS. for time
30 Wall Balls @ 20/14 (12 lb)
20 Burpees
10 Deadlifts @ 225/155 (85 lb)

a) DL wk 1: 9, 11 x 261#
b) FS up to 225# (10# PR)

Warm Up

Strength / Skill:
5X5 Bench Press

WOD - 8 Minute AMRAP/10 minute clock:
- 5 Dead Lifts (#185/115)
- 10 Hand Release Push Ups
- 30 Double Unders
Note: Final 2 minutes of 10min clock: max hand stand push ups.

7 - HSPU

knee hurting pretty good after this......dont do so much jumping

Strength
15min to est. 1RM clean and jerk

65, 85, 95, 105, 115 (PR)

WOD
5min AMRAP
Squat clean and jerk (165/105)
1pt for squat clean and 1pt for jerk

RX. 17pts.

2 rounds -

21 Front Squats @ 95
21 Burpees

15 Power Cleans
15 Burpee Box Jumps

9 Squat Cleans
9 Burpee Pull Ups

** 8:34 1st round / 15:04 2nd round

1. METCON 3 RFT: 75 Double Unders 50 Air Squats 25 Cals on Rower 2. STRENGTH Front Squat, 2-2-2-2-2 (90%)