30 Back Squats
25 Pull Ups
20 Shoulder to Overhead

20 Front Squats
25 Pull Ups
15 Shoulder to Overhead

10 Overhead Squats
25 Pull Ups
10 Shoulder to Overhead

135/95
20 Min Cap

I did 55lbs in 21:18.

12 Min. 3 Reps EMOM

Front Squats with a 2 second hold at the bottom @ 75% 1RM

Then rest 3 min. and

5 Min. AMRAP

10 KB Swing #53/35
10 Goblet Squats #53/35

5 Rounds

5 decline bench press #225
10 dumbbell rows #50

Name: "Stayin Alive"
Time Cap: 12 minutes

20 shoulder to overhead (No rack)
25 t2b
30 box jumps 24"/ 20"
35 ctb pullup/ pull-ups
40 wall balls
45 kb hang to overhead “better known as kb Snatch
50 double unders

On rowing machine

AMRAP 20 mins

5 Pullups
10 Push Press (75#)
15 Bar hop lateral burpees

5 + 25

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (200 lbs)
Bench (125 lbs)
Clean (125 lbs)

21 - 15 - 9 reps of:

Thrusters (75 lbs)
Box jump (20 inch)
SDHP (75 lbs)
Dips

W3 of 5/3/1 back squats at CFP.

Warmup:
500m run, flow dynamic warmup, CF warmup 2 x 10 (OHS, pushups, situps, supermans, pull-ups, ring dips).

Strength & skill
W3 of Wendler 5/3/1 back squats
5 x 130#
3 x 145#
1+ x 160# (11 reps)

Warmed up with the 45# bar, 95#, 115#, then went on to working sets. Took my time with the 1+ round and knocked out 11 reps. Might have squeezed out another one or two if I'd really tried hard, but was tired.

WOD
5 rounds
5 deadlifts
5 bent-over rows
5 hang power cleans
5 front squats
Rest at least 30 sec between rounds. Weight is athlete's choice (75#)
Finish: 7:42

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.
2" from ground, just above knee, hi-hang
95/115x2/115/125/135/145/155

Conditioning
10 AMRAP
30 Double Unders
15 Power Snatch 75#

5+27