For time

21/15/9

Thrusters @40
Pull Ups

EMOM for 15 minutes:

15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 135/95#
40 Double-Unders

*Alternate each movement each minute.

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (12 min cap)

•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)

• If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.

1000 m row
50 sit ups
40 push ups
30 box jumps 24"
20 bar hoping burpees
10 pwr clean and jerks
100 dble unders

Row1000m
then
3 rounds
12 T2B
12 ring dips

21/15/9 front squats at 155# Deads at 255 in between rounds row 1,000 m / 750m / 500m 5 minute rest in between each round time is working time deducting the 15 minutes rest

On the minute:

Complete 5 burpees and perform max rep 25#/45# Dumbbell Push Press on the minute.

The goal is to complete 100 total DB Push Press.

Scaled to (25# for 70 reps, then 20#)

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders

Warmup
100 Single unders
5 KB Swings 1.5 pood
x2

Skill
Double Unders
No set number just get the skill down! Felt really good today on these and finally got 25 in a row.

Strength
5x2 of Hang Squat Snatch
75/95/115/135/145 then tried 155x1 - failed, 155x1 - success

WOD
5 RFT
5 Deadlifts 235lbs
8 Over Trash Can Jumps (laying down of course)
236m Sprint

Strength
Press
2 on the minute for 10 minutes
<<< 65# 3x, 75# 7x >>>

MetCon
12 minutes
1, 2, 3, 4, 5, etc.
Kettlebell Snatches, each arm
Handstand Push-ups (knees on box)