Clean and jerk
3-3-2-2-2-1-1-1

155x3
155x3
185x2
185x2
185x2
205
215f
215 PR

1) EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
Score: 165#
2
1
1
1
0
Total Successful lifts - 5
Max Rep in 2mins - 2

Conditioning
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-
1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-
1 minute ME Ring Dips.

Score:
25 Ring Dips
1+6
20 Ring Dips
1+8
13 Ring Dips

5 shoulder to over head(any way you want)
10 deadlifts
15 box jumps(step-ups)
AMRAP

8 Rounds:

8 Pull ups (20/14 medball) MOD: pull ups w/ blue band and ring rows when tired
8 Ring dips (20/14 medball) MOD: dips w/ green band (only blue a couple of times)
8 Jumping lunges (20/14 medball overhead) MOD: walking lunges with 25# plate)

Time: 16:26

AMRAP 10

5 Shoulder to Overhead @ 115#
10 deadlifts @ 115#
15 box jumps @ 24"

Lift: Work up to a heavy 1rm for Thruster

WOD: Run 800m/30 squat clean thrusters (75/115)/Run 800m

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Thrusters
Pull-ups

Penkki 4x6x75%

Pendlay Row 5x5

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

10 min EMOM

3 Snatch #145

10 Min AMRAP

5 Shoulder to Overhead (#115/75)
10 DL (#115/75)
15 Box Jumps ("24/20)