Pre WOD:
Choose 1 - back, front or OH squat. 5x5
*choose the one that needs the most technique work.

OH squat (95, 95, 105, 115, 125)

WOD:
3 RFT
50 air squats
7 muscle ups (7 CTB, 7 ring dips)
10 hang clean (135/95)

20:00 min partner AMRAP
Hill sprints
Wall balls
Burpees
Plated lunges
Body blasters @mod
Sprint in between each round

For Thursday:
BB Gymnastics

1) Snatch:
5X1 @ 80%, 145
5X1 @ 90%, 165
8X1 @ 70%, 135
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders

Rest 1:1

All rounds ranged between 1:41 and 1:51

10: Handstand Push-Ups did 10 wall climbs
20: 250# Deadlifts (205#) did 85 lbs
25: 30″ Box Jumps (24″)
50: Pull-Ups did on rings at a slant
100: 20# Wall Ball Shots (14#) did 4 lb ball
200: Double-Unders (Singles) did singles
400m Run w/45# Plate (25#) did 15# plate

3k row (moderate effort till final 500m)

Time - 11:08
Pace - 1:51/500m
S/M - 30spm

fran
21-15-9
55#

Push-ups
Sit-ups
Squats
Burpees

3 Rounds for time:

15 Deadlift #225
15 TTB Weighted W/#14 Wallball
15 DU

150 Wall balls for time #20

BI: 5/3/1 DL Wk 2
260×3, 295×3, 330×3+ (8)

WOD: 10rds + 2DL @ 250#

CO: hang power snatch technique work 3×3 @ 95# then hang power clean & jerk 3×3 @ 135#. Kept weights light to focus on patience and not pulling early.
10×1 strict pull-up into 10sec negative pull-up
3×5 false grip chest to bar pull-up on close grips on doorframe bar.