Pre-WOD:
(10 minutes on the minute every minute)
-2 Snatch -worked up to 85# PR

WOD - For Time:
-100 Push Ups
-(200 meter run every break; max 5 runs)

Post:
3 X 10 GHD Sit ups

Strength / Skill:
3 round shoulder complex AMRAP
- Strict Press (95#, 65#)
- Push Press
- Push Jerk
Note: Complete as many rounds as possible of the three movements and track those completed rounds. Once one movement fails, continue to next until failure. Ex. Completed 4 complete rounds, then strict press failed ... continued to push press and then once push press failed ... completed as many push jerk as possible. Do this for 3 rounds.

WOD - For Time:
- 1000M Row
21-15-9
- Bumper Plate GTO (45#,25#)
- T2B

Wendler:

Back Squats: 5x230, 5x250, 5x270
Hang Cleans: 5x165, 5x175, 5x185
Front Squats: 5x185, 5x205, 5x225

Double Unders - between sets - 9x30=270 reps

Jackie
1000 m Row
50 Thrusters (35lbs bar)
30 Pull ups

Clean Complex (150lbs
Squat Clean + Front Squats + Jerk

Overhead Squats (3 reps)
95lbs

100 double-unders

then

7 rounds:

7 pull-up
7 box jump
7 dips
7 wallball

500 m row for time

3 min AMRAP:
2 deadlifts
2 burpees over barbell
4 deadlifts
4 burpees over barbell
6 deadlifts
6 burpees over barbell
...

A. Power clean build to a max in 10mins
SCORE: 275

rest 2mins

B. Power clean AMRAP 90% of A in 8mins
SCORE: 23 reps @ 245
+
Rest as needed
+
AD 1 min max effort
SCORE: 34 cal on AD (B)

A. For Time @ 97%
Row 3 min for max cal
Rest 9 min
For Time @ 97%
Row 3 min for max cal
B. Power Snatch: 3 @ 80%, 2 @ 85%; 2 @ 90%; 1 @ 90%+; rest 2-3 min
C. FT:
50 Wall balls
40 T2B
30 Wall balls
20 T2B
10 Wall Balls

A. 68, 70
B. 195-210-220-225
C. 6:47

WOD
• 5k run