Record any important details.

For time:
250 row

15-12-9:
- air squat
- push up
- ring row

250 row

Pre - Find 1 rep max clean and jerk - 155 pounds

Also I found new pr for clean - 185 pounds

10 min amrap

5 clean & jerks
10 toes to bar
20 double unders

5 total rounds and 1 C+J

50 dead lifts
50 jumps over bar
50 front squats
50 jumps over bar
50 hang cleans
50 jumps over bar
50 push press

For time
30x Push-ups
Run 300m
30x Squats
Run 200m
30x Burpees
Run 100m
30x Sit-ups
Run 50m
30x Jumping jacks

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

B. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

12 Min. AMRAP

30 Snatches #45/33
30 Box Jumps 24"/20"
30 Snatches #95/65
30 Box Jumps 24"/20"
30 Snatches #135/ #85

30 Box Jumps 24"/20"
30 Snatches #165/105
30 Box Jumps 24"/20"

Rx until the last two reps!

Power snatch

For time:
50 Box jump, 24 inch box (step-ups) w/ 10 lb. dumbbells
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball no ball available
50 Burpees
50 Double unders (100 jumping jacks)

3 rounds
30m Burpee-broad jumps
30m Reverse walking lunge
15x Pull-ups
15x Sit-ups