30 snatches
post time and weight

Cinco 1: 4:49

3 RFT w/ 7 min cap

5 Dead Lift @ 405 (I did 275)
5 Left Leg Pistols @ 53
5 Right Leg Pistols @ 53
80' Handstand walk (1 min handstand hold)

Cinco 2: 7:20

3 RFT w/ 7 min cap

5 muscle ups (3 pull ups, 3 dips/ MU)
5 deficit handstand pushups (regular HSPUs)
80' OH Lunges @ 160 (95)

12 minutes to find your 1RM Clean and Jerk

Start at a weight you can do and you get 2 minutes per weight

185, 195, 205, 215, 220

5 x 5 Overhead squat

35, 35, 40, 45, 50 (2)

Muscle up progression

Pre Workout: (Not for time)
40 Back Squats #135
If you rack the weight 10 Burpees

Score: 20 Back Squats racked 10 Burpees, Repeat

WOD:
10,9,8,7,6,5,4,3,2,1
Cleans #135
Sit Up's #45 dumbbell

"Hortman"

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups (sub is 3 pullups/3 dips per MU)

Cut it down to 30 minutes and did 3 pullups and 3 ring dips for each muscle up.
Very humid.

For Time:
20 KB Front Squat (55lb)
30 Box Jumps (24")
40 SA KB Swings each arm (55 lb)
50 Burpees

Afterwards, did 2 sets of 20 tire situps and 30 sec L-hang

4 rounds of:
100 m crol
100 m Braza
100 m Espalda
Total 1200 m (40min. aprox)

Power Snatch
3-3-3-3-3
75-95-105-110-115(failed after first rep)

10-9-8-7-6-5-4-3-2-1
Deadlift (155)
Ring Dips (banded mostly)