Push Jerk 5-5-5-5-5 73#

12 KettleBall Swings at 26#, 12 Ball Slams (10lb): for 12 Minutes. 11 reps + 4

X-Train 360

Snatch Balance - 2RM; 90% x 2 x 2
- 65x2 / 95x2 / 115x2
- 90%: 100x2 / 100x2
Push Press - 90% (of Mon) x 3 x 3
- 105x3 / 105x3 / 105x3
Back Squat - 90% (of Mon) x 3 x 3
- 275x3 / 255x3 / 255x3
Bent Row - 90% (of Mon) x 3 x 3
- 155x3 / 155x3 / 155x3

Condition WOD
For 5 minutes:
5 hang power clean
5 push press
5 clean
5 power jerk
30 sec rest

95lb - 2 rounds + 5 hang clean

12 min AMRAP:
5 manmakers (30# DBs)
10 pullups
15 wallballs (20#)

30 Muscle Ups

*Was in full winter attire (including boots), did a Hero WOD earlier, and it was -6 degrees

GHDs - 5x10
DUBs - 6x30
EMOM - Hng Clns (205lbs) - 1,2,3,4,5
EMOM - Hng Clns (185lbs) - 1,2,3,4,5,6

Row (for cal avg)
Squat
Pull up
Push up
Sit up

5 Min 500 M Row + Max Reps Sit Ups
4 Min 100 Double Unders + Max Reps Burpees
3 Min 200 M Run + Max Kettlebell Swings 1.5 pood
2 Min Max Reps Hand Release Push Ups
1 Min Air Squats
Score=Total Reps
My score-281

Note: 2 Min rest between each interval

1st Minute- 1 Burpee, 1 Squat (rest)
2nd Minute- 2 Burpees, 2 Squats (rest)
etc.,
continue until you can't complete both within the 1 minute time

Warmup:
Row 1k (try for split less than 1:50) - 3:36
General mobility with emphasis on shoulders and hips

Strength:
5 x 3 Squat Cleans
3 x 135
3 x 165
3 x 185
3 x 215
3 x 235!

Shoulder felt really good up until last set