6min mobility

3 rounds of max chest to ground push-ups. 90sec's each round. No pausing at top - do them as quick as possible then rest for the remainder of the 90secs.
- 22,18,14

3 x 300m run. 2min rounds. Complete the run and then rest in the remainder of the 2mins.

3 rounds x Fight gone bad (1min rounds): RX 30kg/15kg
- Back Squat
- Hang Clean & Jerk
- 10kg Lunges
- Hang Clean & Jerk
- Back Squat
- Rest

Pre-WOD: 5X3 Power Cleans (205# max)

WOD: 4 rounds for time/ 2 minute break between each round
-200 Meter Run
-15 Burpee
-200 MeterRun

9-7-5:
-Muscle Up
-Squat Snatch (135/95)

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I did jumping muscle ups and only 65 lbs. for the squat snatches. I need a lot of work on both of these movements, so I wanted to focus on doing them right with full range of motion rather than a heavy weight or a fast time. Very pleased with how it wound up.

Incline Dumbell Bench Press:
- 32kg x 6, 36kg x 5, 40kg x 3 (each arm)
Incline Close Grip Bench Press:
- 40kg x 10 x 3
Butterfly Curls:
- 12kg x 10, 16kg x 10, 20kg x 5 (each arm)

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5

push press x 1/jerk dip x 1/paused jerk x 2; rest 2-3mins x 5 (2sec pause at bottom of dip for the paused jerks)

5 rds for time:
400m run
30 box jump 24"
30 wall ball 20#

12 Minute AMRAP

150 Wall Ball 9' #14 finished in 29:24
90 DU
30 MU

9x3 OHS (Overhead Squat)

21x9

7 Sets as Fast as Possible

7 Upright Rows - 45 lb. straight bar
7 hang clean jerks
7
7 Dumbbell Kickbacks