Back Squat (5,5,5,3,3)
*123, 133, 143, 153, 153

Planche Pushups (5 x 10-15)

Hang Power Clean (5x3)
*63, 63, 63

Rubber Band Pushups & Pullups (3x 10-20)

Zercher Good Mornings (30)
*33 lbs

Med-ball Situps (30)

Backsquat 5, 5, 5, 3, 3
*133, 143, 153, 163, 163

DB pushups (10) & weighted (7) x 5 rounds

Dead lift (it was part of the WOD today so I skipped it here)
183 lbs

Bulgarian Split Lung (15 x 3)
15 lbs DB each hand

GHD Up & Down (25 each)

Weighted Walking Lunges (50 ft)

Snatch Progression Work: 83 lbs

Clean & Jerk Progression Work: 88 lbs

21/15/9

Front Squat @80 (scaled from 100)
Swings @24 (didn't have access to 32 so scaled)

Totally crap cause had to scale mid way through the wod. Started the squats at 100 kg then 90 then 80. Was per fatigued from previous wod also.

5 x Max Strict Press @ 40kg

16 / 8 / 7 / 7 / 8

Skill

Split jerk 6x2

Finisher
12 min amrap of:
10 burpee box jump
7 push press(65/95)
5 overhead lunges (each side.. 25/45)

2 Rounds:
- 30sec Double unders + 30secs Paleo Chair

Row 200m + 20kg KB Swings whilst partner rows 200m

Burpee 30" Box Jumps
- 2 rounds
- 1min work, 1min rest

Lunge 30" Box Step Up Kicks:
- 2 rounds
- 1min work, 1min rest

Push Ups (feet on 30" Box):
- 2 Rounds
- 30secs work, 30secs rest

15kg OH Lunge (statioinary, alernating legs):
- 30, 20, 10
- work:rest = 1:1

200m 15kg plate carry run
- rest 1min
200m sprint

In teams of 4:
- row 1000m
- each person can only row 100m at a time

30secs Burpees

Bear Complex - 20kg

Seated Dumbbell Press + Seated Dumbbell Shoulder Butterfly Curl:
- 10kg x 5 (each arm) + 10kg x 5
- 20kg x 8 + 10kg x 5
- 24kg x 8 + 10kg x 5
- 26kg x 6 + 10kg x 5
- 28kg x 3 + 10kg x 5

Dumbell Front Raise + Barbell Upright Row:
- 10kg x 10 (each arm) + 40kg x 5
- 16kg x 4, 10kg x 6 + 40kg x 5
- 16kg x 5, 10kg x 8 + 40kg x 5

Barbell Shrug (behind back, with raise) + Reverse Dumbbell Shoulder Fly's:
- 45kg x 10 + 14kg x 7 (each arm)
- 50kg x 10 + 14kg x 7
- 55kg x 8 + 14kg x 7

Barbell Shrug + Dumbbell Side Riase + Butterfly Pull Ups:
- 3 rounds
- 100kg x 5 + 10kg x 5 (each side) + 10

Strict Press, Push Press, Push Jerk (can't drop bar from clean position until all work done):
- 40kg x 3,3,3

Strict Press: 40kg x 10

TNG Power Snatch: 40kg x 10

Pre WOD
5x3 Bench Press (45-55-65-75-85)
5x3 Deadlift (115-135-115-125-135)

WOD
30 hand release push ups
30 sit ups
20 hand release push ups
20 sit ups
10 hand release push ups
10 sit ups

75 Snatches #75