Skill
Sprints - 3x45m, 2x30m, 1x15m,
Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
2x10 Weighted Leg Raises (3kg)

Strength
3x5 Behind the neck Snatch-Grip Push Presses (60kg)
3-3-3-3-1 Back Squats
(95kg - 105kg - 115kg - 125kg PR - 135kg PR)
1x5 Deadlifts (135kg)

50 box jumps
50 jumping pullups
50 kettlebell swings - 25 lbs
50 walking lunges
50 knees to elbow
50 push press - 35 lb
50 back extensions
50 wall balls - 15 lbs
50 burpees
200 single jump ropes

Back squat 3 x 5 reps
225-225-225

Bench press 3 x 5 reps
195-195-195

Deadlift 1 x 5 reps
275

Pull-ups
3-3

Cash out:
Chest fly: 175: 10-12-10-10

21-15-9: for time
- Clean #135
- Ring Dips

150 wall balls for time: #20, 10ft target

For time: Jackie
- 1000m Row
- 50 thrusters #45
- 30 pullups

21-15-9: For time.
- Thrusters #95
- Pullups

Rest and Recovery
light 4.7K run

5min AMRAP
5 pull ups
10 box jumps 24"

3min rest

5min AMRAP
30 DU
10 pistols

3min rest

5min AMRAP
8 burpees
16 kb swing 20kg

Strength:

Front Squats - 3x135, 3x155, 3x185, 3x205, 3x225, 3x245, 3x265

Metcon:

AMRAP in 18mins: 200m run, 9 DLs (275lbs), 5 Burpee-C2B

Result - 5 Rnds