18 min AMRAP:

15 DU (Mod 45 SU)
20 AS
10 Burpees
200m run

Me: 6 rounds, 35 reps

Then to the gym for weighted exercises

Class will be at 4:30 Monday

Barbell:
20 min to establish a max clean and jerk(135)

WOD:
For time.

3 rounds:
250m row
3 Rope climbs
10 shoulder to overhead (115/75)
20 pistols (10 each leg)

Amrap 10min
A)Rowx12cal
B)DB Hang powerclean+stohx3+3/6+6/9+9...(DB22,5/16kg)
-Alternate hand every rep)

Max Front Squat. 4 attempts

(155, 185, 205x, 205)

Then, 2 rounds of:

1 minute double-unders
1 minute box jump
1 minute pistols

For time:

50 Walking lunge steps
20 Pull-ups (48 pound assist)
20 Bar dips
30 Kettlebell swings, 45 pound KB
30 Sit-ups
20 Hang power clean, 95 pound
20 Push press, 95 pound
25 Back extensions

Watch accidentally stopped for approximately 45 seconds - time is estimate; not exact!

Hang squat clean 2-2-2-2-2-2-2

95
115
135
155
185f
185
185

Pre-WOD
15min work to heavy shoulder to overhead (295)

2RFT
100 II unders or (10 burpees then 2:1)
50 STO (95/65#)
25 T2B

Warm Up: 5:00 jump rope, pre-squat hip opener, 10 air squats w/ :10 bottom hold, foam roll quads

Strength: back squat
5-5-5+, then 1 set AMRAP @ 70% day’s weight 133 5+(8) 70% (15)

Met Con: for time
100 russian kbs (70/53) 44lb
EMOM 5 jump squats

Mobility: lax spinal erectors, couch stretch

800m run
30 HRPU
30 Hollow Rocks (and rolls)
30 pull-ups (Mod of ring rows)
400m run
30 KBS 1 pood
30 med ball cleans (did 10# as I didn't know the weight was 14#)
30 slam balls
800m run

32:42

After normal dynamic and group warmups

50 Froglegs

Skill/strength

Clean lift off (3sec)
Clean pull
Clean.
3-3-3-3-3 95, 125, 145, 145, 165lbs

Then
15 -15-15. Unbroken rest as needed between 65, 85, 85 lbs

Wod
3 rounds for time of:
35 hand release push ups
35 sit ups
35 kb swings 1.5/1