Warm up:
Group Warm up

Barbell EMOM 8:

2 +2 Touch n Go Power Cleans + Front Squat @ 135 / 95
or a Coach recomended weight for you.

Partner Workout:
60 Wall Balls (One Person Working at a time)
Partner 400 meter Run
60 Pull ups (One Person Working at a time)
Partner 400 meter Run
40 Power Cleans (135, 95)
Partner 400 meter Run
20 Pull ups
Partner 400 meter Run

10 Push Press
20 Sit-Ups
30 Double-Unders
400m Run
AMRAP in 20 Minutes

Shoulder Press 1x5 5s (65%)
Push Press 1x5 5s (65%)

Deadlift @ 110kg 10-9-8-7-6-5-4-3-2-1
Strict Pull Ups 10-9-8-7-6-5-4-3-2-1

15 Kb-swings @ 24kg between every set

A: Split Squat KB OH 4-6rep x 5 set/ben

800 m freestyle swimming
3 Rds for time:
25 slam ball 25 lb.
50 m sprint swim

3 Push Press on the minute for 9 minutes @ 65% of your 1 RM from last week
(CHANGE UP)
Since I wasn't there for the 1RM Push Press last week that was my task today.
new 1RM PR Push Press . . . 195#!!! WOOT

Then:
12 min AMRAP
4 HSPU
8 Box Jump 24"
12 KBS 24kg

total 6rds + 6 reps (4HSPU 2 BoxJumps)

5-5-5-5-5 Max Deadlift - managed 220

THEN

5-4-3-2-1
Deadlift - 210
HSPU
Dumb Bell Snatch 45 lb
Muscle Up (Scaled to 3 ring rows + 3 Ring Dips)

Modifed due to a strained bicep. Making good progress on my dead lifts.

run 2k and every starting minute do 5-10 squats

3 rounds
10 1 Leg squat droite
25 DU
1 Leg squat gauche
25 DU