Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% [175#]
These are High Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) EMOM 2- 1&1/4 Front Squats – heaviest possible [135#]

Conditioning
Row 200m
9 Muscle-Ups [scaled]
9 Power Snatches 135/95# [16kg]
Row 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Row 200m
5 Muscle-Ups
5 Power Snatches
Row 200m
*too light on KettleBell Snatches

Focus:
OHS 4 X 35kg 1x 40kg
Rope Climb 3 X 5

WOD:
Farmers Walk - Roundabout
15 Press ups 10 minutes - AMRAP
20 Tuck Jumps
4 complete rounds.

take 10 minutes to warm up, working on hang Squat Snatches and Power Cleans and Push Jerks

Conditioning (teams of 2)
50 Burpees AFAP (as fast as possible) each
*with the remainder of the 10 minutes…
Establish a 3RM UB Hang Snatch (full squat). each [90#]
-then with no rest
50 Burpees AFAP each
*with the remainder of the 10 minutes…
Establish a 3RM Touch and Go Power Clean & Push Jerk. each [115#]

Strength

7X2 Bench Press – heaviest possible, rest 60 seconds. [215#...225# was too much]
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
3 rounds for time of:
7 Muscle-Ups [scaled]
14 Thrusters 115/75# [95# very tough]
21 GHD Sit Ups [situps for 2nd and 3rd rounds]

5 rounds ygig

12 t2b
9 hang power clean
12 t2b
9 hang power clean

Max weight 85# three times
75# 5 times

Power Clean 3-3-2-2-1-1-1-1-1
Then:-
5 minutes max reps Handstand Push Up
Rest 2 minutes, then:-
5 minutes max reps Double Unders
Beginner: Scale movements as necessary.
Advanced: Head to floor HSPUs.

Result : 40.50.55.60.65.70.70.70.70 / 20 Handstand Push Up / 36 Double Unders

3 rounds

30 m Burpee broad jumps
30 m reverse lunge
15 push up
15 sit-ups.

For time
1000m row or 1200m run (row)
80 squats
60 sit-ups
40 push-ups
20 pull-ups (green band) Doh! Coulda' Rx'd if I'd done 4x5 kipping instead.

warm 400
3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
work 1 min in each exercise take 1 min break between muscle groups
biceps
triceps
squats
shoulders
back (reverse fly)
lunges alternating
chest (pushups)
cool down 400
stretch