Shoulder press
1x 115#
1x 120#
1x 125#
1x 115#
1x 115#
1x 115#
1x 115#

For time:
1000m row
5x muscle ups
10x deadlift 225#
15x overhead squat 75#
10x deadlift 225#
5x muscle ups
1000m row

-Buy In-
20min to build to 1RM back squat
345#, 5# PR. Failed @ 355# 2x, almost got 350#

WOD

For Time:
Row 250m
30 Bodyweight Bench Press
Row 500m
20 Bodyweight Bench Press
Row 1000m
10 Bodyweight Bench Press

-subbed 50# DB floor press as all benches were being used.

-Cash Out-
Good Morning 8-8-8
95, 105, 105

5 minutes to establish a Max Height Box Jump.

-then (no break)

Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#

For time.

Women-
9-7-5 of:
Muscle-Ups
Front Squats @ 170#

For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-

5 minutes to establish a Max Height Box Jump.

For time 10-1 Ladder
Strict Press (65)
Push Up
Wall Ball (14)

Skill
Bar Muscle ups

Strength
1x20 Deadlifts (80kg)

WOD
6 rounds for time of:
3 Squat Snatches (40kg)
6 Overhead Squats (40kg)
9 C2B Pullups
All OHS were done unbroken.

“Fran”
21-15-9 reps of each for time:

Thruster (95/65#)
Pull-up

PR - 4:58 RX, RX

I rested too long on the Thrusters, and I stopped once while doing Pull ups. I broke up the Thrusters in sets of 7 1rd, 5 2rd, and 3 3rd.

“Fran”
21-15-9 reps of each for time:

Thruster (95/65#)
Pull-up

PR - 4:58 RX, RX

I rested too long on the Thrusters, and I stopped once while doing Pull ups. I broke up the Thrusters in sets of 7 1rd, 5 2rd, and 3 3rd.

For total number of reps:

Eight rounds of:

20 sec Hang power clean 115 lbs / 80 lbs
10 sec Rest
20 sec Push press 115 lbs / 80 lbs
10 sec Rest

Split Snatch

2x2x2x2x2
50x60x70x80x80

Then....

15 minutes of Chelsea:

5 Pull-ups
10 Push-ups
15 Squats

"The Seven"

7 Handstand Push-ups
7 Thruster 135 lbs / 95 lbs - 65
7 Knees to Elbows
7 Deadlifts 240 lbs / 170 lbs - 135
7 Burpees
7 Kettlebells Swings 2 pd / 1.5 pd - 1.0
7 Pull-ups

Completed 5+21. Time estimated.