10 rounds
5x Power clean (155#)
10x Push-ups
15x Double unders

3 mins each round
start with 6 10m shuttle runs and increase by 6 every round
in remaining time complete as many burpee decksquats as possible

run 2k
11 clean and jerks @60
run 2k
12 bar facing burpees
did runs with 10kg weight vest

“Crossfit total” for load:

Back Squat = 205
Press = 115
Deadlift = 255

575

Skill- Snatch work 15 minutes

WOD:

3 Rounds for time

30 wall balls 20/14

30 squat snatch 75/45

warm up;
-3 min of double unders
- 3 rounds of;
-plank 1 min
-mountain climbers
- 4 TGU's

WOD- 15 min amramp of;
-5 pull ups
-25 flutter kicks/ leg lifts (alternate each round)
-20 kb swings (30#)
-200 m sprint (not jog or walk full SPRINT)

• all rounds and reps done with 5 lb ankle weights even warm ups

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

OHS 95-135-185-205-210(F)-220(PR)

FS 135-185-225-255-270(PR)

BS 225-275-305-325-335-345(F)

1rm back squat 1 RM

Skill- Snatch work 15 minutes

WOD:

3 Rounds for time

30 wall balls 20/14

30 squat snatch 75/45

3 Rounds

10 Front Squat #185
20 Burpees
30 DU

squats 135