30 clean-and-jerks

STRENGTH: Shoulder Press
Work up to a heavy single rep
1x5 - 45#
1x4 - 95#
1x3 - 115#
1x1 - 145#
1x1 - 165# F
1x1 - 165# F
1x1 - 155#
then...
3x2 - 145#

WOD: 4RFT
-2 Muscle Ups
-5 Ring Dips
-10 Pull-ups
-200M Run
(8:26)

4 Minute AMRAP
15 Thrusters #100
15 Chest to Bar Pull ups

30 reps for time
80# Clean and Jerks

21-15-9 reps of

95# Thruster
Pullups

Thrusters: 15, 6 / 5, 3, 2, 2, 3 / 3, 2, 2, 2
Pullups: 15, 6 / 5, 5, 5 / 3, 1, 1, 1, 1, 1, 1

Skill 45# bar right arm, 35# kettle left arm

Strength: Bench / Floor Press 3, 2, 2, 1, 1 (2 min rest between sets)

BP: 55-60-62.5-65-67.5-70 (PR) Kg

7 rounds for Time:

• 5 Front Squat
• 200m run

A.) Complex OTM 12 Mins at #135

B.) Chipper
Run 800m
60 split jumps
50 Tire Box Jumps
40 burpee over barbell
30 dl at #225 (rx 275/185)
20 ring ring dips

For time:
30 Crossfit sit-ups
15 Squat clean, 30 lbs
24 Crossfit sit-ups
12 Squat clean, 30 lbs
18 Crossfit sit-ups
9 Squat clean, 30 lbs
12 Crossfit sit-ups
6 Squat clean, 30 lbs
6 Crossfit sit-ups
3 Squat clean, 30 lbs

Press
1-1-1

Back Squat
1-1-1

Deadlift
1-1-1

Total:
Your total is the sum of your single, heaviest, completed lift from the Press, Back Squat, and Deadlift

73-133-193