Rest day

Strength/Skill

Hang snatch - 75% x 2 x 4@ 95#
Jerk 84% x 2 x 4 @ 115#, 135#, 135#, 145#
Back squat - 87% x 3 x 3, @ 185#
90% x 2 x 2 @ 205#

(1RM %, reps, sets, @ lbs)

WOD

3 rounds for time of:
800m run
clean and jerk (135#/95#)

I scaled to 95#
20 minute cutoff

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)

Run to Legion
18-15-12-9-6
Deadlift (205/155)
Slamball (20/10)
KB Push Press w/s (53/35)
Run to Legion

Run to Lantern (1 mile)
18-15-12-9-6
Deadlift (225)
Slamball (20/10)
KB Push Press w/s (53/35)
Run to Lantern

Warmup
Lap around building. slightly under 400m.

Mobility
movement review for wod.

WOD
Dirty Thirty - 30 reps of each for time
Jumping Pullups
Box Jumps
KB Swings
Walking Lunges
Knees to Elbows
Push Press
Back Extensions
Wall Balls
Burpees
Double Unders

For time:

Accumulate 5 Ring Dead Hang

Every break 30 Double Unders

( 5 - 10 )

WOD: 3 Rounds For Time:
-400 meter run with plate (45/25)/must be hugging plate
- 50 squats with plate/hugging or on back
- 50 lateral jumps over plate (or 100 jumps onto plate)

Narrow stance 7second pause back squat
3sets of 5reps 40%@1rm

For Time:
Reps of 10-9-8-7-6-5-4-3-2-1

Snatches 115#
Burpees
One muscle up between each set

(Just for fun, Thanks Brian...)
Tabata Hollow Rocks
Leg Lifts
Flutter Kicks - 1 min
800m Run