Skill: Handstand Practice
WOD: AMRAP 7
3-6-9-12…
Power Snatch (70%)
Burpee

Front Squat (115#) sub for Snatch
12 + 6

Jacked and Tan Day 3.

1. Push Jerk From Rack: 70/3, 75/2 3 sets
2. Split Jerk From Rack: 80/2, 85/2 2 sets, 90/1 2 sets
3. Snatch From Blocks @ Bottom of Knee: 70/3, 75/2, 80-90/1*3 sets (use bumpers to stack)
4. Snatch: 60/3, 70/2, 75/1, 80/1, 85/1, 90-100/1*3 sets (no misses allowed, if you miss drop weight)
5. Snatch Pull + Hang Snatch: 3 sets of 1 rep @ 80% of hang snatch max.

2 mile run (can be performed before or after the wod)

18:13
-very tough!
-didn't try for crazy time...just wanted to get it done...been a while since last done this workout

Gymnastic Skill
Kipping pull-up
Handstand hold/walk
Muscle-up progression

WOD
30min Partner AMRAP
400m run/500m row
5 Pull-ups
10 Thrusters (96/65)
15 KBS (53/35)

While 1 partner runs, the other works at 5-10-15 cycle. Keep track of 5-10-15 rounds.

RX. 10 rounds +12 reps. Getting pull-ups down.

SP wk 2: 7,7 x 81#

WOD 1:
10 min AMRAP: 250 m row + burpees
WOD 2: barbell complex ladder
WOD 3
3.1: 40-30-20 deadlifts + box jumps
3.2: 6 min AMRAP - 40 DU + 10 thrusters
3.3: 3 RFT 10 OHS + 20 pull ups

2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat @ 70#
Then:
2x10 lunge to 10" box
Then:
2x10 Split Squat (5 each side)
2x10 OH Split Squat (5 each side) @ 10# plate

Then:

Work to Heavy DL - 385#

Then 5x5 DL @ 70% of 1RM - 275#

Then: 3x10 SLDL (didn't do this - subbed 3x10 back extensions)

Then 5min AMRAP Sit & reach (Subbed 5x10 Sit & Reach on a roman chair)

3x10 Front Raise @ 25#'s
3x10 Lateral Raise @ 25#'s
3x10 Reverse Fly @ 20#'s

10x10 Standing DB Shoulder Press
1.5 @ 50's
3.5 @ 40's
5 @ 35's
awful.

5x -
8 Pull Up
10 Tricep Extension behind neck

6x -
10 Bench Press @ 50's
10 Bench Flys @ 40's, 35's (3 sets each)

Run 3 miles @ 11min Pace

For Time:

Inverted burpee ladder from 20 down to 1. Complete 10 alternating lunges between sets of burpees.

Bonus: Snatch, 3-3-3 (70%) WOD: 2 Rounds for Time: 10 Pull Ups 20 Push Ups 30 Air Squats 40 Mountain Climbers 50 Jump Rope Singles
6:14
400M sprint: 1:20