Streght:
EMOTM 10
2 Snatch 40kg
WOD:
12min. CAP
9 Power Snatch 60/40kg (use 40kg)
200m run
15 Power Clean 60/40kg (use 50kg)
200m run with 10kg Ball
21 Deadlift 60/40kg (use 50kg)
200m run with 20kg sand bag
27 Squat with 20kg sand bag
Lo hice en 8:08min.

Podipilding

5x5 negative pull ups, 3 sec down

AMRAP 12 minutes:
1 Down-up
2 Reverse Lunges while holding a 9/5kg weight
2 Down-up
4 Reverse Lunges while holding a 9/5kg weight
3 Down-up
6 Reverse Lunges while holding a 9/5kg weight

+1/+2 after each full round
Go as far as you can in the ladder

5 x 3 minutes of:

3 power cleans (135/95)
6 push ups
9 air squats

1 minute rest in between. Incomplete rounds don't count.

Push ups rx for first 2.5 rounds
Rounds/set: 4, 4, 4, 5, 5

Each exercise is 30 seconds per exercise, 30 seconds per side when applicable.

Hanging Toe Tap Knee Raise
Tip Toe O-Crunch
Scorpion Plank With Twist
Spread Leg Banana Cannonball
Hanging Up And Overs
Discuss Thrower
Warrior Bow
Scissor Climber
Hanging Knee Kicks
Wood Choppers
Down Dog Crunch
Banana Mason
Mixed Bike
X Crunch
Plange Sphinx To Plank
Weighted Seated Back Stroke
Hanging Pelvic Tilt
Straight Leg X Crunch
360 Chatarunga
Cherry Bomb

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Last set of snatches completed with 8:36 remaining on the clock. Had a REAL hard time snatching that 135 lb. Need to focus more on working on leg strength...

Pre WOD: Work Up to a heavy set of 3 O/H Squats- 95. Focused on form and didn't want to go to heavy as I'm still getting better on these

10 Minute AMRAP:
-3 Muscle Ups (3 Pull Ups/3 Ring Dips)
-6 O/H Squats (#125/85)- 75 lbs.
-9 Box Jumps

Finished with 5 rounds plus 3 muscle ups. Did muscle ups every round

21-15-9
Thrusters 40kg
Bend over row 40kg

After every set 1 min DU attempts

endurance
4x100m Hill Sprints (about 3 mins rest)
(about 17s-20s each)

skill
snatch pulls & full snatch
Clean & split jerk
(empty bar and light weights)

workout
3 rounds for time of:
20m handstand walk
30 DU's
handstand walk in wods is a killer!