Front Squat

3x10 at 205
3x5 @ 185

Power Snatch -

Lots of reps at light weight

Worked to 165 for 1

1 minute of work for
sledgehammer
t.a. crunch
halo
kb swing
russian twists

5 rounds

Double unders- 3 in a row!
500m row- 2:08
Pistols- low box w/ 2 15lb plates
500m row- 2:04
Stability holds on rings
500m row- 2:05

Pre WOD

Push Press 5×2 (135)

WOD

AMRAP 15

1 Deadlift 315/205 (did 225)

2 MUs (pullups)

3 Squat Cleans 185/115 (did 115)

4 HSPU

1.) Cycle 4 times in 20 minutes:
10 HSPU
10 Rope Pull-ups (gotta learn to climb a rope with out legs right!?!)
10 Strict T2B

2.) WOD
27-21-15-9
Thrusters 95#
Calorie Row

Cap 12 minutes.Goal of this WOD is to complete unbroken so make a wise decision on how you load your bar but don't be a cat! 50 Burpees immediately following WOD if you break at any time and like I said don't be a cat because that will cause you to do burpees as well:)

Max set of 3 deadlifts 175

2 rounds, 1 min per station, of:
Toes-to-bar
Box Jump, 24/20 in
Reverse Lunge
Weighted Sit-up, 45/25 lbs
Superman

207 reps

A:Tripel pause squat snatch 4x3
B: Double squat clean+ push jerk+ split jerk
C:Front squat 80% 4x3

3 rounds of
5 wall walks
10 T2B
20 Box jumps to 18 inch box

10 squat warmup then sets of 5 (30, 40, 50, 60...60 is tough!!!)
30 squats
20 real pullups (chins and close)
10 rowing intervals--30 on, 30 off

21-15-9
Burpees
T2B