A. For Time
10 Squat clean thruster (155#)
10 bar MU
B. For Time
25-15-5
S2OH (135#)
CTB
C. Thruster Gauntlet; start at 155#, increase 10# every 60 sec

A. 2:53
B. 5:43
C. 245

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM (used 75# bar)

Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1 (used 75#)

+

First Minute
10 Burpee
Second Minute
10 Toes to Bar
Third Minute
10 Alt DB Snatch
3 Rounds

Did max reps instead of 10 reps.

Solo WOD:
* 1000 meter run
* 50 pull-ups
* 50 box jumps
* 50 burpee's
* 1000 meter run

-or-

Partner WOD:
* 100 pull-ups
* 100 box jumps
* 100 burpee's
While first partner is working on the above, other person runs 400 meters, after which they trade off: the first person goes on a 400 m run while the second person continues on the movements where where the first left off.

Run 3 miles

Clean and Jerk (Did squat clean and jerk. Got up to 110#)

EMOM 10 min
5 KB swings
5 Push ups
10 Sit ups

And then Muscle up clinic after that

10 Lengths of Front Crawl

Shoulder hand stand work
3 sets

10 Lengths of Front Crawl

Shoulder hand stand work
3 sets

Strength Max -

Deadlift 1.1.1
warm up - 95, 125, 145, 165
work - 185, 195, 205

Partner farmer carry

Strength- Dynamic Upper
1) Bench- 9×3@ 55% bar weight + ~25% chain weight
65 Bar + 30 chains - dropped to 20 chain for close grip

2a) DB Rows- 3×10 @ 25
2b) Seated KB Press- 3×10 @ 18

Met-Con
12 min EMOM
Even: 6 KB Snatch (e/s) (53/35) @ 26
Odd: 6 Burpees

EC
Face Pulls- 3×20

Strength- Dynamic Deadlift
1) Deadlift- 12×1 @45% bar weight + ~30% band tension
85 Bar + Red

2a) Pause Front Squat- 4×6 @ 75
2b) S/L KB DL- 3×10 (e/s) @ 26

Met-Con
3 Renegade Rows (35/20) @ 20
200m Run
-3 RFT-