10 min max effort AirDyne: 112 cal

500 kettlebell swings: 20:16

PreWOD
Shoulder press:
3 @ 80%
3 @ 85%
3+ @ 90%
Press: 95, 100, 115

WOD - HELEN
3 rounds:
400m run
21 KB Swings (53#)
12 pull-ups (used resistance band)
8 minutes of skill/mobility work (worked on HSPU and Double-unders )

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.

2) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

135/135/135/155/155/155/155

195/205/205/205/205/205/205

3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#

*Rest 1 minute.

1 minute ME Burpees

*Rest 1 minute, then begin the next round.

2:00/17
2:07/15
2:04/11

20 min. spinning

20 situps
10 kniebeuge
10 shoulder whatever
10 starjumps
5rounds

5 Rounds
The Chief

Amrap 3 mins

3 Squat Clean @60/40
6 Plate Push Up
9 Squat

Rest 1 min

4+10/ 4/4/3+9/3+9

82/72/72/63/63

Max bench press: 5-5-3-3-1-1

For Time

70 Burpees
60 Abmats
50 KBS 1.5/1p
Pull-ups (MOD jumping)
HSPU (MOD - 2 abmats)

7 Rounds

7 Cleans 135/95 (MOD 55#)

30 Double Unders

Form felt better on cleans. Try 60# next time.