Warm Up

3min of Double Under Practice

Then

2 Rounds
20 Leg Swings (each leg)
20 Sit Ups
20 Highland Flings
20 Jumping Jacks

Mobility

Sore and Improvement Areas

Skill

12min To Establish A 1RM
Deadlift

WOD

3 Rounds For Time:

400m Run
21 Burpees

4 rounds of max MU bar or ring.

75/115 pound Shoulder press, 10 reps
75/115 pound Overhead squat, 15 reps
75/115 pound Push press, 20 reps
75/115 pound Front squat, 25 reps
75/115 pound Push jerk, 30 reps
75/115 pound Back squat, 35 reps

Cash out:
for time:
800 Meter Run

result: 18:55 Rx, floor; 4:10

5-5-3
OH Squat
Then find 3RM
135,185,225(x2), 225 PR

1000m row
3:37

20min AMRAP:
1 Full Leg Blaster (20 Air Squats, 20 In-Place Lunges, 20 Jumping Lunges, 10 Squat Jumps)
15 Ring Push-Ups

Beginners - Replace with:
Mini Leg Blaster (10 Air Squats, 10 In-place lunges, 10 Jumping Lunges, 5 Squat Jumps)

For Time:

40 TTB

7 Rounds
10 DB push press @ 35#
10 Pull-ups

Deadlift

Max Lift

A.

11 minute amrap

7 Hand Release Push Ups

14 Wall Balls - 14 lb but lower target

21 Double Unders - 4 DUs

4 + 8 WBs

Weightlifting
Snatch - (40kgx3, 50kgx2, 60kgx1, 70kgx1)
C&J - (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
3x5 Single-Leg Hip Thrusts + 5 Dumbbell Rollouts

10-9-.....-2-1
Deadlift (118 kg - 3/2 bw: 112.5 kg)
Bench Press (70 Kg - bw: 75 kg)
Clean (60 kg - 3/4 bw: 56 kg)