Thursters 15x95 unbroken, then 3 sets of 3 with 10 seconds between

Pre-Wod:
- 5 Minute Jump Rope (stopped at a billion)
-10 Minute Pull Up
- 5 Sets AMRAP Strict C2B -1 minute rest between sets
- mod: 1 minute on/1 minute off max reps negatives

-7 X 1 Squat Clean , 2 Front Squats-Heavy (add weight each set) (95, 115, 135, 155, 165, 185, 185)

For Time:
50-40-30-20-10
-Air Squat
-DU

For time:

100 feet Walking lunge
50 Push-ups
30 Sit-ups
25 Overhead squat, 65 pounds
15 Pull-ups
30 Box jumps, 20 inch box

100 Hang Squat Clean-Thrusters for time (5kg DB)
5 burpees every minute

After 50 squat clean thrusters quads were full of lactic acid.. My shoulders were also working hard

21-15-9 heavy KB swings(28kg)
400m run bt rounds
The last 9 really got my back..

SKILL: Clean technique
I think I'm getting used to it, hopefully I'll pull out a proper clean within this week

3x400m run with 2mins rest
1:20, 1:23, 1:22

Skill: Ring muscle up
Came really close to the dip position, couldn't turn my grip to complete the muscle up..

Felt good. a little scared.

30 Clean & Jerks @ 60kg

WOD
* Overhead squat: 3-3-3-3-3 (115,135,165,190,205[PR])
* Front squat: 3-3-3-3-3 (185,205,225,255,275 [1 good rep],275 [1 good rep])
* Back squat: 3-3-3-3-3 (225,255,275,315,325)

AFAP (As Fast As Possible)
400m Rennen
50 SDHP KB -16kg
40 Burpees
30 KB Swing -16kg
20 K2E
10 DL - 50kg
200m Rennen