A. Establish 3 RM Front Squat in 10 min
B. Establish 2 RM Snatch in 10 min (5 sec rest between lifts; basically re-grip and go)
C. Max unbroken C2B pullups
+
50 KBS, 70lb
50 Walking lunges
50 T2B
50 Shoulder to overhead, 95lb
40 Single arm DB snatch (alternating), 50lb
50 Wall balls, 20lb
30 Burpees

A. 305
B. 225
C. 26
+ 20:52

Strength
6 sets of 1 push press and 1 push jerk (not split jerk)
5 ring rows b/t sets

75, 85, 95, 105 (f PP)x3, 95

WOD
3RFT
10 HSPU
10 Ring dips
10 Pullups

1 mat - switched to 2 mats last 5 reps. Blue band dips. 10:34

30 squat clean jerks

10 rounds for time of:
10 Wall Ball Shots (20/14)
24′ Lunge with Ball
5 Deadlifts (225/150)
24′ Lunge with Ball
If you set ball down during the lunges it’s a 5 Burpee penalty.

For Time:
1000m Row

15-12-9-6-3
Power Cleans
Pull Ups
15 @ 115#
12 @ 135#
9 @ 165#
6 @ 185#
3 @ 205#

5 rounds:

5 front squats, 60 kg
30 push ups
20 crossfit sit-ups

4 rounds:
800m (3:30 jogging in between)

then
3 rounds:

10 Bench press (95 lbs)

30 clean & jerk *55lbs

50-40-30-20-10
DUS
Situps

Modified to 1/2 amt of box jumps (12 in)
Completed total of 55 box jumps, and 90 situps in 10 min cap

Wendler:

Back Squats - 5x255, 3x295, 1x325

Metcon:

4Rnds: 5 C&J (155lbs), 10 GHD SU, 15 WBs (20lbs)

Time - 11:30