Pre WOD:
5x2 Bench Press
1 max set @ 135#/85#

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5 minute AMRAP
-20 DU's
-5 Burpees

1 minute break

5 minute AMRAP
-20 Airsquats
-5 T2B

For time

5 Rounds

400m run

10 slam ball 20#

15 burpee box jumps 24/20

See title

HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

30 snatch (45 lbs)
30 double unders
30 snatch (75 lbs)
30 double unders
30 snatch (95 lbs)
30 double unders
5 snatch (115 lbs)

Lower Mobility

100 DB snatch for time:

22.5kg x 20
25kg x 20
30kg x 20
25kg x 20
22.5kg x 20

Split Snatch
1-1-1-1-1

95,115,125,145,150

It's Thursday AM and that means working on box squat and auxiliary exercised to strengthen the back, hamstrings and gluteus.

Resistance Training:
Banded Box Squats
12 rounds, 2 reps per round
Purple Band, 1 Knot
~55% of 1RM (135 LBs)

Extras:
100-150 Weighted Step Ups (25 LBs)
4x 10 GH Raises
3x 10 Good Mornings (135 LBs)
40 Weighted Hip & Back Extensions (25 LBs)
20 Stone to Shoulder (10 at 7 LBs, 10 at 96 LBs)

Crossover