Part A:
12 Mins to find your 1RM Thruster Post your weight in description since scoreboard will be for Part B.
Failed on 205 so previous weight was 185.

Part B:
5 RFT of:
10 Thrusters 95#
10 Hand Release Pushups

Part A:
12 Mins to find your 1RM Thruster Post your weight in description since scoreboard will be for Part B.Failed on 155 so previous weight was 145.

Part B:
5 RFT of:
10 Thrusters 95#
10 Hand Release Pushups

For time:
40 Double Unders
95# Shoulder Press, 21 reps
21 Pull-ups
30 Double Unders
95# Shoulder Press, 15 reps
15 Pull-ups
20 Double Unders
95# Shoulder Press, 9 reps
9 Pull-ups

Strength:
Max unbroken reps of Thrusters @ 95# - 26 reps

For time:
Reps of 30-25-20-15-10
T2B
Double Unders

1x20 back squats.. 165#

WOD

400 m run
100 pushups
75 KBell swings 35#
50 Toes to bar
400 m run

Attended CFM Pull Up Workshop given by CFM Coaches

5 Rounds:

Max-Rep Pullups

Max-Rep Bench Press (Bodyweight)

Pull-ups/Bench Press at 85
Erin – 3/9 – 3/7 – 3/8 – 5/6 – 7/4

STRENGTH
complex 2x2x2x2 @ 115#
hang squat clean - push press - front squat - push press
don't put bar down until done each set of 2
rest 60 seconds between each set of 2

METCON 3RFT
15x hang power clean 95#
10x knees to chest
5x hand stand push-up (no plates under hands, 3 abmats under head)

knees to chest done in place of knees to elbows
Rx for HSPU was 45# plates under hands, no abmats

Front Squats & Knee Jumps (see video link) - start position is on your knees and in one explosive movement jump and land on your feet. A substitute is high box jumps.
5-4-3-2-1
1-2-3-4-5
*You do 5 front squats and 1 knee jump. all the way until you're at 1 front and 5 knee jumps. Take your time and increase weight as reps decrease

20 minute AMRAP:
5 burpees
15 front squats (95/65)
25 double unders (or jump over the barbell)

10:1

SDHP - 95 lbs
Pull Ups
Squats
Wall Balls