6x3@ 60% of 345#
45×8, 95×5, 135×5

Strict Press
40 x5 ,60×5, 70×3, 80×1, 87×4

Dead Bench
135x5, 185x5, 225x2, 245x1, 245x1, 245x1, 245x1

100 pull ups for time

9:42

For Time: 9-7-5

Muscle Up
Squat Snatch (135)

Pre WOD: Ride to gym 1mi - Run 1.5 mi 12:30

WOD: Back Squat 2-2-2-2-2-2-2-2-2-2
225-235-245-255-275-275-315-315-325(PR)-225 (8 reps to finish)

Post WOD: Beach Muscles! Bicep Curl: 45lb Overhead Tricep: 70lb Seated Preacher: 75lb Trciep Pushdown: 70lb Ride home 1mi.

21-15-9
Deadlift (DL) #225/155
Ring Dips. Blue

8 Round for Time:

• 150lb Deadlift (40% 1rm) 10reps
• 30 yard Farmers walk with 1 45lb and 1 53lb KB
• 10 hand release pushups
• 30 yard Farmers walk

5 Rounds for Time:

• 400m Run
• 30 Box Jumps 24"
• 30 Wall Balls 20lb med ball

Snatch, snatch, snatch!

10 @20#
10 @45#
6 @60#
6 @65#
6 @75#
3 @80#
1 @85#

New PR!

21-15-9
thrusters (M 95#/W 65#)
pullups

For time

21,15,9

Power Clean @60/40
Thruster @40/30
Pull Up
Run 400

Did this after doing Regionals WOD4 36hrs before. Legs and Shoulders were shot before I started.