Hang Power Clean
5-3-3-1-1-1
3 rounds
12 x hang power cleans (135/95)
12 x wall ball
12 x burpees

3 sets

Bench Press & Incline Bench Press

21-15-9

For time

Scaled 65lb BP, 45lb IBP

100 burpees
50 sit ups

never felt muscle fatigue, but was just going slow but always moving. good workout.

There is no description for this WOD as it is stat.

Result: 00:05:32

The “Gauge”

500m Row

40 squats

30 abmats

20 push ups

10 pull ups

Then rest 5 minutes,

For Time

100 slamballs

Row was good (1:36), but I was sort of putzing around a bit after my row and wasted some time on the squats...killed some time on pullups as well. I'm confident that I can crack 4 mins. on this one. Still beat my PR by 7 seconds.

Slam balls felt fine. I only stopped to rest briefly at 50 reps, kept a steady pace for the remainder. I can't remember for the life of me how long it took to do these, but it was pretty quick and I felt good.

Hang Power Snatch
1-1-1-1-1-1-1 PR 95 pounds

Partner WOD
1-2-3-4-5-6-7-8-9-10
Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
Perform this with kb cleans (partner not working hold bell in rack position)

Then perform this with kb Push Press (partner not working holds bell in OH position)
*Burpee penalty if bell has to be set down

4 X 6 minute Partner Suffering MINI-AMRAP Stations

P1 Gate Sprint
P2 Vertical rope pulls

P1 Russian Twist with barbell
P2 Plank

P1 Yoke or Farmers Walk x 2
P2 Situps

P1 KB snatches 6 w/s
P2 Sledge strikes

110 - 5
125 - 3
140- 1+ ( got 9)

105 min

1.Skill
A. HSW practice for 15 min

B. Butterfly pull up practice for 30 min
- Progressions
- Attempts

2.Jacked gymnastics
3 rounds:
- 20 reps LYTP
- 12 scap push-ups
- 12 scap pull-ups
- 8 unbroken Turkish get-ups on each arm - 6 kg
- 1 unbroken round of Gymnastics Swimming
- 20 hollow rocks
- 20 supermans
- 40 supine heel touches
Done