Find 3RM Back Squat
45 x 7
135 x 5
185 x 5
205 x 5
225 x 3
245 x 3
265 x 2

Deck of Cards
12 min AMRAP
Diamonds = Pull Ups
Hearts = Box Jumps
Clover = Double Unders
Spades = 40# Ball Slam
Joker = 200m run

3 rounds for time:

1st round: 1000m row, 50 thrusters 45#, 30 pull ups
2nd round: 500m row, 25 thrusters 45#, 15 pull ups
3rd round: 250m row, 13 thrusters 45#, 8 pull ups

Finisher: 50 abmat sit ups
results:
round 1: 9:14
round 2: 5:11
round 3: 3:18
finisher: 2:02

Total: 19:46

those thrusters become pretty tough! my row needed to be faster

OLY Lifts --- Snatch 5 sets, varying rep range
Snatch Pull 5 sets, varying rep range

Snatch 5 @ 80% 1RM (135) --- 110
3 @ 85% 1RM (135) --- 115
2 @ 87.5% 1 RM (135) --- 120
3 @ 85% 1 RM (135) --- 115
4 @ 82.5% 1RM (135) --- 115 as I don't have 2.5 weight plates

Snatch Pull 3x4 @ 160
2x5 @ 165

Skill Work ---- Handstand Push ups Work
50 Strict Handstand Push ups/Handstand Hold at lockout

MetCon --- 8 x 200 m repeats --- Rest 1 min between repeats --- Keep splits at 2-3 seconds
1 --- 34 seconds
2 --- 34 seconds
3 --- 34 seconds
4 --- 36 seconds
5 --- 37 seconds
6 --- 36 seconds
7 --- 37 seconds
8 --- 36 seconds

The 200 m repeats were AWFUL! I still need a lot of work on the Snatch, especially in catching it in the squat, that is a flexibility issue.

Warm Up:
3 Rounds
Run 400m
20 KB Swings @ 24kg

AHAP:
Clean and Jerks
3reps/3:00 x 8 rounds

1: 205#
2-7: 215#
8: 225#

Pre WOD Strength: 1x20 back squats

WOD:
"Angie"
-100 pull-ups
-100 push-ups
-100 sit-ups
-100 squats

2 Rounds of : 20 C2B Pullups
20/10 Ring Dips
20 KB Swings (2pood)
Rest 2 mins
20 Pullups
20/10 Ring Dips
20 KB Swings (2pood)
Rest 2 Mins

This sucks

Front Squats (FS)
2-2-2-2-2-2-2-2-2
225 for all sets

Clean and Jerk #135
7 reps per minute on the minute until can't get them in the minute or 7 rounds

21-15-9

TTB
Sit Up's

100 Burpee Challenge Day 47