11:30am
Split Jerk
5x 65# 5x 75# 5x85#
Shoulder Press
5x 50# 5x 65# 13x 75#

Thruster 50% of BW, Max reps , rest 1min
3Rounds

Love Monday mornings

Warm up
100mtrs
10 pullups
100mtrs
10 pushups
100mtrs
10 butterfly situps
100mtrs
10 air squat
100mtrs
10 front squat (just with bar)
100mtrs
10 over head squat (with bar)

not necessarily in that order.

5 reps x 3 sets front squat - 40kg,50kg,70kg

12 min AMRAP
30 Double Under or 90 single - haven't mastered Double Under yet
15 ground to overhead (clean and jerk or snatch) @ 35kg

finisher
400mtrs
AMRAP TTB
3 minutes
I got 10 TTB

Skill:
Weighted Pushup (use plates on back for weight)
5-5-5

5 rounds of 40 seconds work/20 seconds rest circuit style:
Battling Ropes/Sledge
Hand to Hand swings (62lb KB)
Box Jump (30")
Wall Ball (20# 10')
Plank Hold (L-sits on Parallettes)
*1 minute rest in between rounds

18 min amrap of:
15 box jump (24")
12 push press (115 lbs)
9 toes to bar

For Time

50-Wallball
40-Pullups
30-KB Swing (70lb)
20-Burpees
3-Atlas Stone (147lb)

Row 500m

then

15/12/9
Power Snatch (95lb)
Bar-over Burpees

Cool Down: Row 1000m

Strength: Back Squat:

1x10 (135)
1x8 (155)
1x6 (165)
1x4 (175)
1x2 (185)

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders (150 singles)
-10 handstand push-ups

---

Did singles on the rope

Strength Training:

B.S 5x5 @ 75%

F.O.D.

16 Min A.M.R.A.P.

6 Wall ball
6 Combo's
6 Med Ball Sit ups

SWOD

Clean 5,5,5 (40,50,60%)

WOD

3 rounds, score is total reps. Perform max reps at each station for 1 minute. On the call of rotate, immediately move to the next station. Rest 1 minute between rounds.

Wall Ball

Sumo-Deadlift High Pull 75/45#

Box Jump 20"/16"

Push Press 75/45#

Burpees