“Vestibule”
5 Rds
10 Snatch 95lbs
10 Pull Ups
Rest exactly 2 min then complete:
2 Rds
10 T2B
15 Push Ups

Skill:
Front Lever
1-1-1-1-1
Work on progressions, ice-cream makers and working from the top down.

WOD:
“Progressive”
3 Rds
10 Jerk 135lbs
15 Box Jumps 20"
20 Double Unders

WarmUp
Jog
Dynamic Stretch
Job
3Rounds (40lbs DB)
3 Power Cleans
3 Front Squats
3 Push Press
Jog

WORK OUT

A. Snatch Balance 5x2 ( Finished with 185)
B. 15 Minutes to find 1RM Snatch (225! PR)
C. 2 Rounds of 5 Min AMRAP
(3 Mins rest in between)
-2 DeadLIfts @ 314
-4 HSPU
-6 C2B Pullups

50 deadlifts @ 125kg
Break = 5 burpees

AMRAP 20 min
5 Pull Up
10 Push Up
15 Air Squat

10 + 3 pull ups (tore)

push press TnG build to a tough triple in 10mins

Lift:
Deadlift
1-1-1-1-1
235 275 295 315 325(PR)

WOD:

Descending Burpees 10-1 paired with Ascending Pull Ups 1-10
10 Burps, 1 Pull Up, 9 Burps, 2 Pull Ups,…1 Burpee, 10 Pull Ups

3 rounds for time:
10 overhead squats 95lbs
25 double unders
rest 2 min
finished in 6:42 including rest time

Skill:
Light Overhead Squats (3x8 at 60% of max)

In 7 minutes, complete:
3 thrusters, 100#/65#
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
12...
12...
15...
15...
etc

Lift:
Back Squat
3-3-3 @ 75% of 1RM
215 – 215 – 215

WOD:
“The Sprint”
350M Row
50 Box Jumps 24"
350M Row