-Buy In-
Strength: Press 120x5, 140x3, 155x4
Skill: Bar Muscle Ups - need to work on getting head thru and feet back.

WOD
For Time:
21-15-9
Bar Muscle Ups
Power Snatch (135/95)

-Scaled with C2B pullups.
11:28

-Cash Out-
Max Distance Overhead Plate Walk (45/25)
90meters

7 min AMRAP

5 deadlifts, 45 lbs
10 push-ups
15 crossfit sit-ups

4 rounds plus 6 push-ups

First class with Kent Bond. Really excellent teacher.

Joka alkava min 5 kierrosta

*min 1. 1-3 ring muscle up / progression with a band
*min 2. 3 x OHS, increase the weight each round to find 3 RM in this couplet

3 X 8 dumbbell flys (both arms at the same time)

Snatch complex for 9min @ 115#

9min AMRAP
8 OH Lunge 115#
5 Power Snatch 115#

Three rounds, max rep:
Pull up: 25
Ring dips: 38

Clean and Jerk Ladder for PR

7X1 otherwise

145
165
195
215
235 (Cleaned)

10 squat thrusts
10 pull-ups
20 air squats
20 sit-ups
30 lunges
30 push-ups

Time 20:29
Goal 15:00

5 HSPU. (20 inch band)
10 Pistol Squats (Green band)
15 Pull ups (Green band)

5 Rounds of 3 min AMRAP
3 Squat clean (135.105)
6 HRPU
9 Air Squats
1 min rest in between rounds

85#, rough time squatting back up the weight after round 2