Progressive

135, 155, 155, 165, 185

Metcon:

30-20-10: Bench Press (135lbs), Power Cleans (135lbs), Wall Balls (20lbs), Box Jumps (24")

Time - 26:00

60 Ab towers
40 HR Push Ups
20 Elite Sit Ups
10 Burpees
20 GHD Sit Ups
40 Plank - elbow touches
60 Sit ups w/ wall ball

&

5 rds
2 PCs @ 135
3 DLs
4 Pull Ups

9:54
A few minutes of holding bottom squat position
yoga

WOD
Open 11.1
10min AMRAP
30 DU
16 Power snatch (75/55)

RX. 3 rounds + 39 reps
Had trouble getting DU started. Could've gotten 4 rounds.

Find 2 rep max

On the minute 10m, then 20, then 30 until you can't complete the allotted meters in a minute.

For time
4 rounds of:

Run 800m
6 Hang Cleans #135
30 HO Push Ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(17)
FGB clock
rope slams
hrpu
cone runs
abmat sit up
airdyne/row

bench/strict
5-4-3-2-1

Finisher
60 sec six inch hold
stretch/smash any hotspots

20 min walk + incline
20 min jog
10 min walk