5 X 3 Dead Lift (275)
5 X 3 Bench Press (205)

Optional: With a Partner

5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Floor Press (135, 95)
Windshield Wiper

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5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Dead Lift (135, 95)
Roll Out

"JT" - for time:

21-15-9 rep rounds of:

HSPU
ring dips
Push ups

3(45k)-3(55)-2(60)-2(65)-1(67.5)-1(70F)-1(70)-1(70) Snatch

4x
5 x 47.5k Snatch
10 x Burpee Pullups
Carry 45k 80m

800 m run
10 rounds of:
20 butterflys
10 pistol squats
800m run

4x8 Imported.

amrap 20'

5 pull ups
10 push ups
15 squats

"JT" - for time:

21-15-9 rep rounds of:

HSPU
ring dips
Push ups

For Time:

-400 Meter Run

3 Rounds of:
-20 Burpee
-30 Walking Lunge

-40 Sit Up

-400 Meter Run

WOD

• 50 1RM Snatch 24 kg
• 50 KB Swing 32 kg

Warmed up with a mobility WOD.

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)