snatch @ 115 lbs
111-111-111-111-111

muscle up (rb 3 notches down)
5-5-5

power jumps @ 40 lbs
10-10-10

L sit
20-20-20 sec

Partner workout

12 min AMRAP

one person does:

10 Ring Dips
10 Wall Balls #20

other person does:
Switch after person finishes this set

2 Tire Flips
10 Sledge Hammer Strikes both arms (12lb)

Count the reps only for the ring dips and wall balls

Back squats 5 sets of 5 reps: 165, 165, 165, 185, 205

21-15-9
Deadlift (55kg)
Front Squat (55kg)

Strength:
18 x Power snatches @ 125#

WOD:

20 cal row
25 burpees
25 kettlebell swings (1.5/1.0)
25 burpees
25 box jumps (24/20)
25 burpees
25 weighted sit-ups (45/25)
25 burpees
25 overhead lunges (45/25)
25 burpees
75 double-unders

Teams of 2

4 minute amrap

Wall Balls

Rest 3 minutes

10 Rounds - 90 Second amrap each round.
15 Overhead Squats
20 Hand Release Push Ups

5 + 1 OS

One Partner must remain across the room. Every 90 seconds the timer will go off and they must perform a shuttle sprint to tag their partner in, who must perform a shuttle sprint to get back across the room to continue the repetitions.

10-9-8-7-6-5-4-3-2-1
Thrusters @ 105
80m run

EMOM - 4 mins
3 Power Clean @ 185

rest 2 min

EMOM - 4 mins
2 Rope Climbs

rest 2 min

EMOM - 4 mins
15 Heavy Swings @ 40

Dynamic Warm up

WOD

Weighted Pull-up 3-3-3-3-3-3-3 (30 lbs.)

After Bash: 2 minute madness (2 min max effort reps of each movement below)

Double Unders

Toes to bar

Handstand push-ups

Ring Dips

I went almost unbroken for 2 mins. on the double unders. I hit 171 straight before I tripped up. That is a PR for me.

Class will be at 4:30 Monday:

1) 25 min to find 1RM Push Jerk (hit 135)

Conditioning -
10 min AMRAP

Buy in:
100 Double unders (if you cannot do double unders at all, 50 cal on airdyne)

• Then

6 Clean and Jerk (115/75) did 85lb
9 burpees
12 toes to bar

Auxiliary:
A) 3 x max plank hold
B) 3 x 15 GHD situps

Skill
Snatch Up to 60kg
One-Arm Handstand Practice (against a wall)
Tabata Weighted Plank (15kg)

Strength
Clean 1-1-1-1-1-1-1
(60kg - 70kg - 80kg - 90kg - 100kg - 105kg fail - 105kg PR)
Push Press 1-1-1-1-1
(60kg - 70kg - 75kg - 80kg PR - 85kg fail)

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand-Release Pushups
Pullups
All reps were done unbroken!