3rds
1min Double Unders 60, 50, 50
1min rest
1min power snatch (65) 15, 13, 11
1min rest
1min ball slams (30) 18, 17, 16
1min rest
1min pullups 15, 15, 15

3rds
1min Double Unders (55, 55, 55)
1min rest
1min power snatch 115# (11, 9, 8)
1min rest
1min ball slams 30# (23, 20, 16)
1min rest
1min C2B (16, 16, 16)

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees

Front Squats 5-5-5-3-3-3-1-1-1

Post Loads
135x5, 155x5, 165x5
185x3, 195x3, 205x3
215x1, 225x1(f)

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees

5K Race

Result: 00:34

Result: 3.1

Worked on the clean up to a new PR @ 295lb. Got stuck in the hole with 300

WOD: "Power Elizabeth"
21-15-9 of:

Power cleans (135)
Ring dips

Time: 3:59

Shoulder press:
3 @ 80%
3 @ 85%
3+ @ 90%

3 rounds:
400m run
21 KB Swings (53)
12 pull-ups
8 minutes of skill/mobility work
(time each round of Helen)

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

65#
55# help pu

Shoulder press:
3 @ 80%
3 @ 85%
3+ @ 90%

Got 3 at 145, 3 at 155, 2 at 165 + 1 push press

3 rounds:
400m run
21 KB Swings (53)
12 pull-ups
8 minutes of skill/mobility work
(time each round of Helen)