combined weight of max shoulder press, max squat, and max deadlift
shoulder press- 140
squat- 225
deadlift- 285
crossfit total=650

Pre-WOD
* 1 mile run

WOD - 5 rounds
* 10 push-ups
* 20 pull-ups
* 30 lunges (50 lbs)

Post-WOD
* 100 sit-ups
* 1 mile run

Skill
Rope Climbs (Please wear tall socks!!)

Met-Con
200m Run
4 Pull-ups (blue)
6 Push-Press (115/75) @ 65
8 Lateral-Over-the-Bar Burpees
6 Push-Press
4 Pull-Ups
-20min AMRAP-

4 rounds + 5

21-18-16-14-12-10-8-6-4-2
KBS
Sit Ups

Then…

50 Russian twists
40 Ab Thrusts
30 Leg taps (each leg)
20 V-Tucks

a)3x5 Bench Press

b) AMRAP 10:
10 push ups
15 Squats
40 backward single unders

then…

4min sit ups
3min KBS
2min Turkish Get Up (1min each side)
1min plank

Back Squat
7-7-7 (135,225,225)
5-5 (275,305)
3 (315)

15min EMOM
1) 6 Clean & Jerk or clusters 135# (alternated between them in rounds)
2) 12 Burpees (did 15 on last round)
3) 20 Hollow Rock

SN to Max - only hit 185, but got under 205 & 215 multiple times
C&J to Max - work to 265

Rows:
worked to heavy - 205

6 Tire Sprints, Drag backwards to start line with reverse fly pulls

Metcon:

4 Rnds: 5 Frnt Squats (210lbs), 5 Hng Clns (190lbs), 5 Deadlifts (315lbs), 30 Dubs

Time: 17:20

Strength

Hang power snatch
Emom 8
2 hang power snatch +1 ohs

*Did 55lb throughout

WOD

10-20-10
Ring dips
Ring rows
Toe touches

*was able to do ring dips on skinniest band

Partner WOD - #Wall Balls From Hell

100 Wall balls alternating with partner
100 Wall ball sit-ups
100 Hang Power Clean (while partner does ball over shoulder)
100 Ball Toss between partners (10ft)
100 Overhead lunges with wall ball

*Used 12lb wall ball
*65 lb power cleans