1. (0-6min)

Amrap 6:
3 Power clean (80/50kg)
6 C2B
30 DU

1. (6-13min)

Find TnG Snatch 2RM in 7min.

Rest 2min... (13-15min)

1. (15-27min)

Amrap 12min:
10 Front squat (60/40kg)
10 Burpee over bar
20/17 cal Row

25 Pull-Ups
50 Wall ball (20#)
75 Burpee
100 Squats

Low Bar Back Squat 5.5.3.3.1.1.1
5-135#
5-165#
3-175#
3-185#
1-225#
1-245# PR!

Then: Annie
50.40.30.20.10
Double Unders
ABMAT Sit-ups

PR is for the the LOW BAR not Annie :)

For time:

20 HSPU (I used wide stance and abmat on a 25# plate)
30 Pull ups
40 KB Swings #35
50 Situps
60 Burpees

50 Abmat

50 DU

50 Abmat

50 Walking lunges

50 Abmat

50 Burpees

50 Abmat

Hate Abmats. Did fine with everything else, sucked at Abmats.

3RM Shoulder Press 155#

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

GHDs - 5x10
DUBs - 6x30, 1x50
Front Squats - 3x185, 3x215, 3x245, 3x265, 3x285, 3x305
1 RND - 500m row, 50 DUBs, 400,40,300,30,200,20,100,10

5-4-3-2-1
Push Press & Weighted pull ups

12 minute AMRAP
5 dead lift (245/165)
7 HSPU
12 pull ups

15 min amrap:

3 hspu
5 pull-ups
7 burpees
9 thrusters with kb 35lb

results:

7 rounds + 2 hspu

Deadlift 3-3-3-3-3
315#-345#-365#-385#PR-315#

For time:
150 Push ups
5 kb swings at the top of every minute