Back squat 15 RM

Complete three rounds for time of:

30 Wallball shots, 20#/14# ball (10.5 foot target)
75#/45# Snatch, 30 reps (movement initiates with barbell below the knees)

Shoulder Press 15 RM

Strength (DE)
EMOTM for 12 minutes
Power Clean, 2 reps 175#

WOD:
5 rounds for time of:
5 deadlifts, 315#
10 burpee box jumps

As many reps possible in 3 minutes of:

3 Power clean (135#)
6 Push up
9 Air squat

Workout is 5 rounds, 1 minute rest between rounds.

20 min AMRAP

5 Thrusters 95/65

7 Hang Power Cleans 95/65

10 Sumo Deadlift High Pull 95/65

100m run

4 rounds

30 sec squats
30 sec rest

10 push press 95/65
10 pull ups
100 m run

8 push press 95/65
8 pull ups
200 m run

6 push press 95/65
6 pull ups
400 m run

4 push press 95/65
4 pull ups
800 m run

2 push press 95/65
2 pull ups
1600 m run

AMRAP 5 min
10 back squat 95/65
10 burpees
1 min rest
Tabata push ups

AMRAP 5 min
7 clean ball 20/14
7 box jump
1 min rest
Tabata sit ups

AMRAP 5 min
5 dead lift 150/115
5 clap push ups
1 min rest
Tabata run liga

15 min AMRAP

400m run/500m row

5 KBS 2/1.5 pood KB

7 SDHP

9 Goblet squat

4 rds and 5 sqts. Almost made it to 5!

12-9-11 Friday’s WOD

Deadlift: 5-5-3-3-1-1 @ 65%, 75%, 85%: 155, 185, 200

rest 5 min then:

Diane

21-15-9

Deadlift 155

Handstand pushups @mod 3abmats

Not sure of my time I forgot