Four rounds for time:

Row 500 meters
10 Assisted Pull-ups
10 Assisted Dips

Time: 20:05

15-12-9 Clean and jerk

rest between rounds

Front Squat 5 RM

Class will be at 4:30 on Monday:

Skill:
20 min to establish a 1RM (alternate between) :
Split Jerk(135 lb)
and
Weighted Pull up

Conditioning:

"Buy in"
1-5 wall walk burpee ladder (1 wall walk 1 burpee, 1 wall walk 2 burpees,...)

-Then -

Three rounds for time of:
10 Toes to bar
10 power snatch (95/65)
10 box jumps (30"/24")

Extra credit:
Accumulate 2:30 in L sit

run 400m with tire
10 ground to overhead @115
15 burpees
20 ab mat
row 250m

4 Rounds

25M Shuttle Run
15 HSPU

50-40-30-20-10
Squats
Double unders

Strength:

Front Squats - 5x135, 5x155, 6x185, 6x205, 6x225, 6x245, 6x260

Metcon:

1 Rnd: 15 thrusters (135lbs), 200m run, 20 thrusters (95lbs), 400m run, 30 thrusters (65lbs), 800m run

Time - 13:47

snatch @ 105 lbs EMOM
4-4-4-3-4-4-4

front squat @ 175 lbs EMOM
4-4-4-4-4-4-4

5 rounds for time
10 floors stair master
30 yards tire flip
2 push press @ 155 lbs
15:27

Front Squat 3 RM