30 Wallballs (20/14 lbs)
15 Power Snatch (135/95 lbs)
30 Wallballs
12 Power Snatch (155/105 lbs)
30 Wallballs
9 Power Snatch (185/125 lbs)

10x3 Flat Bench 135x10, 155x10, 165x10(6-4), 175x10(4-3-3)
10x3 Weighted Ring Dips 30lb vest 10, 6-4, 6-3-2

10x3 Strict as possible TTB 10,10,10

WOD: 3 Rounds

10 Push Ups
15 AS
30 Sit Ups

4:58

For Time:
50 Box-Jumps, 24"/20"
50 Jumping Pull-Ups
50 KB Swings, 35#/26#
Walking Lunges, 50 Steps
50 Knees-to-Elbows
50 Push Press, 45#/30#
50 Back Extensions
50 Wall Ball Shots, 20#/14#
50 Burpees
50 Double Unders (150 Single Unders)

Back in Geneva for work. WOD at Crossfit GVA

Mobility:
3 rounds
5 burpees
10 1.5 pood KB swings
10 jumping pullups

Strength:
3-3-3-3-3-3 power snatch
20-30-40-50-55-60(PR) kg (44-66-88-110-121-132 lbs)

WOD:
6 minutes
1 deadlift 60 kg
1 bar facing burpee
2 deadlift 60 kg
2 bar facing burpees
.....

8 rounds + 9 deadlifts + 4 burpees
This was a smoker. Really good workout.

strength: shoulder press 3x5

For time:
135 pound Thruster, 15 reps
Run/row 200 meters
95 pound Thruster, 20 reps
Run/row 400 meters
65 pound Thruster, 30 reps
Run/row 800 meters

Skill
5 minutes of Handstand Walk Practice
Some Shoulder Touches & Some Double Unders

WOD
EMOM for 10 minutes:
3 Muscle-Ups
(During each rest interval perform AMRAP of Double-Unders)
*Score is total reps of DU.

This destroyed my shoulders!

OH Press Strict
95x5
135x5
185x1
195x1
175x3
165x5x3
165x4x1
165x2x1

LTE

57x15x3

Weighted Ring Dips #53x5x5

At Crossfit GVA

Warmup
3 rounds
5 pushups
10 KB squats 20 kg
15 KB swings 20 kg
30 s plank hold

Strength
5x5
Floor Press 60 kg
10 weighted situps 10 kg

WOD
AMRAP
3 min hang clean 40 kg
5 min rest
repeat

First round: 63, Second round: 51
The last rep of first round, totally lost grip of the bar. Forearms are burning.

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

Warm-Up 3 rounds
Mountain Climbers x 20/each side
Bear squats x 10
Burpees x 5

Then 3 rounds
10 Dumbbell Push-Up, Row, 20#
15 Floor Wipers
Plank 1:00
10 KTS
10 Dips
20 Side Bend 45#
Plank 1:00
15 Shrugs