5 x 200
5 x 235
10 x 265

Assistance:
3 x 10 Squat Good-mornings (185 lb.)

• Still extremely sore from Saturday...

Skill: accumulate 2 mins of ring support straight into a 2 min amrap of ring dips

Wod: 4RFT
20 T2B
20 Power snatch@40/30
200m run
20 OHS@40/30
20 Pull ups
*break how you like , but both run.

Wod: aim to be getting a round completed in 6-8 mins. And try to maintain your pace.

8 Mile Run
2 x 4 mile loop road run
100 Air Squats
2 laps 40° Pool Swim
4 rope climb
100 Push Ups
100 Walking Lunges

Hang power snatch

Find heavy 1 rep clean

Pre WOD:
5x2 Thrusters

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WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

Pre WOD:
5x2 Thrusters (195)

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WOD:
20 min AMRAP with a cap of 10 rounds
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

Finished 9 rounds + Thrusters in 20, finished at 21:30ish

7x2 deadlift (200) ran out of rounds!!

3 rounds of:
500m row
max double unders*

*double unders done for max reps while partner rows
rnd 1- 34
rnd 2- 47
rnd 3- 37

3 x 6 weighted / normal / banded strict pull ups

WOD ---

Snatch 3 x 10
Snatch Pull 3 X 10
Front Squats 5 x 3

Ryan S. --- Snatch Pull 10 x 95, 10 x 115, 10 x 115
Front Squat 3 x 135, 3 x 155, 3 x 155, 3 x 155, 3 x 175

Denzil --- Snatch Pull 10 x 95, 10 x 95, 10 x 95
Front Squat 3 x 115, 3 x 135, 3 x 135, 3 x 135, 3 x 155

Ryan L. --- Snatch 10 x 95, 10 x 105, 10 x 115
Snatch Pull 10 x 105, 10 x 135, 10 x 135
Front Squat 3 x 165, 3 x 175, 3 x 185, 3 x 195, 2 x 205

Aaron --- Snatch 2 x 5 (95), 2 x 5 (115)
Front Squat 3 x 95, 3 x 135, 3 x 155, 3 x 165, 3 x 175

Amy --- Snatch Pull 3 x 10 (75)
Front Squat 5 x 3 (65)

Met Con ---

3 Rds for Time
400 m run
15 Burpees
15 Toes to Bar
15 Box Jumps 16'/24'

Ryan S. --- 14:36
Denzil --- 14:59
Ryan L --- 15:34
Aaron --- 19:05
Amy --- 18:06
Josh --- 20:04