Presses:
5-5-5-5-5-5 @ 30lbs (Full White)
3-3-3-3-3-3 @ 40lbs (Full Orange)

Side Raises:
6-6-6-6-6-6 @ 30lbs (Full White)

HSPU & PU

3 rds

21 Thrusters 42,5 kg
15 T2B
9 Burpee over bar

Six toe to bar prescribed. Adjusted to 6.

3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

Strength: 12 minutes to establish a 1RM Snatch Drop.

-then-

1a) 3 x ME Toes-2-Bar – rest 45 sec.
1b) 3 x ME Handstand Pushups – rest 45 sec.
1c) 3 x 20 KB Swing – heaviest possible, rest 45 sec.
1d) 3 x 5 Shoulder Press – heaviest possible, rest 45 sec.

Post total T2B & HSPU. Post load for KB Swing & Press.

12/38 (box)/50/55

Strength: Back Squat
8 – 8 – 8 – 8

Notes: all sets should be at 80% of your 3RM.

• then -

3 rounds for time:
9 Front Squats (135/85)
12 pullups
200m run

*Post times. [advanced: 185/115]

WOD
6 Rounds
5 Back Squats 85% 3RM (175)
10 High Box Jumps

Five rounds for time of:
50 Double unders
35 Knees to elbows
135/185 pound Overhead walk, 20 yards

Scaled to 115 lbs
Did 150 single unders per round. (Can't do double unders yet)

12km