21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

Sotts press 2x5
15# - this was a very awkward move

Cobra Crunch
3 RFT w 3 min between sets
20 back squats
10 push press
5 push jerk

Went light on weight due to tight shoulder

Strength:
18 x Deadlifts @ 295#
20 x Press @ 160#

WOD

AMRAP 4
5 x TTB
10 x Front squats @ 115#

Rest 1min

4 Rounds
5 x TTB
10 x Front squats @ 115#

3 RFT:

20 kbs
20 burpees

---

55 lbs kettlebell, eye level
7:09

KB Review

1-10 Ladder 53/35
KB Clean
KB Front squat
KB Push Press
KB Swing

1 partner works, while the other rests. Partner 1 will do 1 round, then partner 2 will do one round, increasing the number of repetitions each round

AMRAP in 20 minutes of:

5 Pull-Ups
10 Push-Ups
15 Squats

Chest:

Bench Press - 4 sets of 12 reps
Dumbbell fly - 4 sets of 15 reps

Back:
Lat Pull Down - 4 sets of 12
Row - 4 sets of 15

3 Rounds for time
10 Burpees
20 Squat
30 Sit-ups
TIME: 5 min 52 Sec

For Time: 30 min cut off
10-9-8-7-6-5-4-3-2-1
Front Squats 30kg
30-60-90-120-150-180-210-240-270-8
Single Skips.

Rest Day