For time of :

100 Kettlebell swings 1.5 pd / 1.0 pd
100 Push-ups
10 Snatches 135 lbs / 95 lbs - 75#

Tabata Medball cleans 20 lbs / 14 lbs
Tabata Knee tucks

Completed 11 and 12 using a 16# ball

then

Back Squat

5-5-3-3-3-1-1

PR 160#

Snatch Complex for 6min @ 115#

"Nate"
20min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swing 2pd

Back squat 3 x 7 reps
225-225-225 (5 reps)

Bench press 3 x 5 reps
185-185-185

Deadlift 1 x 5 reps
255

Warm Up: 800m run, 20 quick toe touches, 20 slow x2

Strength: deadlift
3-3-3 133lb

Met Con: “Grace”
30 clean & jerks (135/95) 73lb

Mobility: foam roll low back, hamstring mob w/ lax ball, partner forward fold

Deadlift
Row
Clean
Squat
Push Press

30# DBs

Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H Squat
(Started with #50, increased to #55 after 2 minutes)

WOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU
(Started at #55, decreased to #50 after 4 rounds.)
Completed 7 rounds and 4 squat snatches

12min AMRAP

20 Hang Squat clean(HSC) 135/95: (MOD: 55)

20 HSC 165/115: (MOD: 65)

With the remaining time; perform as many HSC as possible 195/135: (MOD: 75)

62

First set unbroken. Second set broke into 5's. Third set broke into 1's and 2's. My knees were caving in pretty badly by the last set. Kyra suggested doing box squats during warmups to build those muscles up.

Pre-WOD: 5 X 3 Bench Press

8 Minute AMRAP or 100 Reps:
-Dumbbell Push UP Rows (#35/25)

Post WOD: 5 X 50 meter XPO Sled

Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H Squat

WOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU

6 rounds, 5 reps