For quality:
Skin the cat 5x5

4*6 sarjaa samalla painolla

Performance
Snatch Balance:
70% x 3 x 4

4 sets of 3 reps at 70% of your 1RM Snatch.

Fitness
Tempo Overhead Squat (2211):
4 x 3

Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only Squat as low as you can move well.

Post loads to comments.

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5 Rounds of…
AMRAP 2 Minutes:
20 Double-Unders
10 Alternating Dumbbell Power Snatches
Rest 2 minutes

Scale Dubs to Singles as needed. The dumbbell should be heavy for you.

Post rounds, reps, and Rx to comments.

EMOTM 14min
Odd: 6 burbee pull-up
Even: 6 strict ring dip

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

4:11 PR by 11 seconds

Longer/Harder pulls helped me get right into the squats without pausing, I think that made the difference.

Rest 5 mins

Then 100 Slamballs 20#

3:38 PR by like 45 seconds

7 rounds of 1 rep power snatch

Deadlift 5-5-5-5-5; 145-155-165-175-185

Then,

21-15-9

Pull-ups; mod@green band

Handstand Push-ups; mod@box24"

4:08

Shoulder Press 1-1-1-1-1 (65#)

Push Press 3-3-3-3-3 (70#)

Push Jerk 5-5-5-5-5 (75#, 3 rounds)

Not a day for PR's. Had to rush to get to an appointment at 10. Only did 3 rounds of the Push Jerks as well.

Row 2,000 meters for time

WOD #1 (All 7's)

All with 95 lbs for 2 rounds
7 bent over rows
7 hang power cleans
7 hang power cleans/jerk
7 jerk/split jerk
7 hang clean/jerk
7 bent over rows

TIME: 8:15 Ryan/ 9:47 Aaron

Thanks Camp for that one. Figured we'd add in another round and we payed for it.

WOD #2 (Benching and Dipping)

5 Rounds NOT for Time
Max reps bench press at 155
Max ring dips

51 TOTAL Bench/ Ryan 56 TOTAL Bench/ Aaron
42 TOTAL Dips/ Ryan 32 TOTAL Dips/ Aaron

38 TOTAL Bench/ Josh with 30 lb dumbbells 14 TOTAL Bench/ Josh (20 lb db)
33 TOTAL Dips/ Josh 6 Dips following this weight