5 rounds for time of:

• 75-lb. squat snatches, 10 reps
• 30-second chin-over-bar hold
• 75-lb. squat snatches, 10 reps
• 60-second plank hold

6 rft of
12 Pull Ups
24 Sit Ups
24 Air Squats

10 Rounds of
- Hip Snatch
- OHS
- Hang Snatch
- OHS
- Full Snatch
- OHS

Every minute, on the minute, for 15 minutes:
Minute 1 – 3 Burpee Box Jump-Overs (24″/20″) + 5 Dumbbell Thrusters (55/35 lbs)
Minute 2 – 3 Burpee Box Jump-Overs + 3 Strict Handstand Push-Ups
Minute 3 – 3 Burpee Box Jump-Overs + 20 Double-Unders

1 amrap set CTB chin ups unbroken

2 Rounds for time:
-200 DUs
-50 OHS (135,95)
-50 Pullups
-1 mile run

25 minute cap
To be completed in groups of 2

**single unders 2:1, row instead of run
made it through everything except the second mile row.

Jack 10 RM

2 Rounds for time:
-200 DUs
-50 OHS (135,95)
-50 Pullups
-1 mile run

25 minute cap
To be completed in groups of 2

Throughout the workout, OHS got better. still need some work on my worst movement

28:32

Mixed in some shoulder prehab.

1000 meter row
100 squats

Strength/skill
Rope Climbs - 2
Weighted Pushups - 5 ( have partner stack plate(s) on back)
3 rounds

For time
10 kb snatch w/s
15 wall ball
Stoplight run
3 rounds